Dienstag, 25.07.2017
A. Bent Over Barbell Row 15-15-15, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
B. In 10 mins do:
50 Airdyne Calories
then in the remaining time, AMRAP of:
5 Pull-ups
10 Dumbbell Push Press, 20/10 kg
15 Air Squats
Montag, 24.07.2017
A. Record your best Hang Power Snatch 15 Rep Max lift.
B. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handrelease Push Up
Goblet Squat, 24/16 kg
Knees To Elbow
Sonntag, 23.07.2017
A. Deadlift 5-5-5
B. For time:
10 Burpees
20 AbMat Sit-ups
30 Box Jumps
40 Ring Rows
50 Jumping Alternating Lunges
40 Ring Rows
30 Box Jumps
20 AbMat Sit-ups
10 Burpees
Samstag, 22.07.2017
A. Record your best Power Clean 1 Rep Max lift.
B. Tabata 4x30:30
Ski Erg (Calories)
Back Extension
Double Under
Burpee
C. A single set of Toes Through Rings for max reps.
Freitag, 21.07.2017
A. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Strict Handstand Push-up
Strict Pull-up
Box Jump, 75/60 cm
B. Rowling 1000 m
Donnerstag, 20.07.2017
A. Back Squat 10-10-10
B. Dumbbell Pull Over 15-15-15
C. 30-20-10 reps, for time of:
Kettlebell Swing, 32/24 kg
Wall Ball, 9/6 kg
AbMat Sit-up
Mittwoch, 19.07.2017
A. As many reps as possible in 3 mins of: Bench Press, 60/40 kg
B. For time: 200 Walking Lunges
C. 8 rounds, 10 secs per station, of:
Double Under
Rest 10 secs
Ring Row
Rest 10 secs
FGB Style
Dienstag, 18.07.2017
A. Deadlift 10-10-10
B. "Fran"
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
