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WOD 19.02.2020 - 05.03.2020

Donnerstag, 05.03.2020

A. Back Squat 10-10-10

B. Dumbbell Tricep Extension (Laying) 10-10-10

C. 3 rounds, 1 min per station, of:

Max Calories On Rower
Max Rep Push Up
Max Calories On Air Bike
Double Kettlebell Farmers Carry, 53 lbs, 85 m
Single Under

FGB Style

Mittwoch, 04.03.2020

A. Weighted Pull-up 3-3-3-3-3

B. One Arm Dumbbell Press In Lunge 10-10-10-10-10

C. 4 rounds, 30 secs per station, of:

Swimming
Rest 15 secs
Arch Hold
Rest 15 secs
Side Plank
Rest 15 secs
Side Plank
Rest 15 secs
Weighted Back Extension
Rest 15 secs
Jumping Air Squat
Rest 15 secs

FGB Style

Dienstag, 03.03.2020

A. Bench Press 5-5-5

B. Bent Over Barbell Row 10-10-10

C. 3 rounds for time of:

Double Kettlebell Front Rack Wall Sit, 1 min
20 Double Kettlebell Front Rack Lunges, pick load
30 Bumper Plate Ground-to-Overheads, pick load
Run, 400 m

Montag, 02.03.2020

A. Tempo Front Squat 5-5-5

B. Dumbbell Pull Over 15-15-15

C. Row 2000 m

Sonntag, 01.03.2020

A. 5 rounds for time of:

5 Muscle Ups
10 Power Cleans, 135/95 lbs
Run, 220 m

20 Min CAP

B. 3 rounds, 1 min per station, of:

Wall Sit
Swimming
Tuck Sit

FGB Style

 

 

Samstag, 29.02.2020

2 rounds, 3 mins per station, of:

Sled Pull
Rest 1 min
Concept 2 Bike Erg
Rest 1 min
Dumbbell Shoulder Press, 15/7.5 kg
Rest 1 min
One Arm Alternating Kettlebell Swing, 24/16 kg
Rest 1 min
Plank Hold
Rest 1 min

FGB Style

Freitag, 28.02.2020

A. One Arm Dumbbell Bench Press 15-15-15, using heaviest weight per set
    One Arm Kettlebell Row 15-15-15, using heaviest weight per set

B. 3 rounds, 1 min per station, of:

Slam Ball, 15/9 kg
Ski Erg Calorie
Kettlebell Goblet Lunge, 24/16 kg
Rest 1 min

FGB Style

Donnerstag, 27.02.2020

A. Back Squat 20-20-20

B. Every 1 min for 12 mins, alternating between:

Overhead Squat (Bottom Hold), 45/35 lbs, 20 secs
15 AbMat Sit-ups
7 Strict Pull-ups

Mittwoch, 26.02.2020

A. For time: 100 Medicine Ball Walking Lunges, 20/12 kg

nach 10 Schritten 5 Goblet Squats und Schulter wechseln pro Ablegen 5 Burpees

B. Renegade Row 10-10-10-10-10

C. Lying Tricep Extension 10-10-10-10-10

D. Every 1 min for 9 mins, alternating between:

3 Snatches, pick load
20/15 Bike Calories
Plank Hold, 45 secs

Dienstag, 25.02.2020

Complete as many rounds as possible in 20 mins:

25/18 Row Calories
50 Double Unders
3 Rounds of "The Chief*"

*1 round of "The Chief":
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Montag, 24.02.2020

6 rounds, 30 secs per station, of:

Strict Knee To Elbow Hold
Rest 30 secs
Dumbbell Arnold Press
Rest 30 secs
Weighted Back Extension, 20/12 kg
Rest 30 secs
Parallette Tuck Hold
Rest 30 secs
Unbroken Double Unders
Rest 30 secs
Goblet Wall Sit, 32/20 kg
Rest 30 secs

FGB Style

Sonntag, 23.02.2020

3 rounds for max reps of:

20 Bench Press, 60/30 kg
max rep Row Calories, 2 mins
20 Deadlifts, 100/60 kg
max rep Ski Erg Calories, 2 mins
10 Rope Climbs
max rep Assault Bike Calories, 2 mins

Samstag, 22.02.2020

Every 1:30 for 30 mins, alternating between:

15/10 Assault Bike Calories
5 Burpee Box Jump Overs + 10 Pull-ups
50 Double Unders
5 Burpee Box Jump Overs + 10 Kettlebell Farmers Carry Walking Lunges, 32/24 kg

Freitag, 21.02.2020

A. Shoulder Press 5-5-5-5-5

B. Row 2000 m

Donnerstag, 20.02.2020

A. Not for time:

100 Banded Tricep Extensions
50 Band Pull Aparts
50 Banded Tricep Extensions
50 Band Pull Aparts

B. "Partner Bert"

For time:

50 Burpees
Run, 400 m
100 Push-ups
Run, 400 m
150 Walking Lunges
Run, 400 m
200 Air Squats
Run, 400 m
150 Walking Lunges
Run, 400 m
100 Push-ups
Run, 400 m
50 Burpees

Mittwoch, 19.02.2020

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift, 100/60 kg
Db Bench, 22.5/12.5 kg
Goblet Squat, 32/24 kg
Pull-up