Sonntag, 01.09.2019
A. Bench Press 3-3-3-3-3
B. Each for time: Row: 4x 500 m
Samstag, 31.08.2019
A. Sumo Deadlift 5-5-5-5-5
B. Complete as many rounds as possible in 15 mins of:
Run, 200 m
16 Goblet Lunges, 20/15 kg
12 One Arm Alternating Dumbbell Snatches, 20/15 kg
9 Toes-to-bars
Freitag, 30.08.2019
A. Bent Arm Dumbbell Pullover 20-20
B. Tabata 8x20:10: Double Under
C. For time:
Row, 2 km
50 Wall Balls, 20/14 lbs, 10/9 ft
Row, 1 km
35 Wall Balls, 20/14 lbs, 10/9 ft
Row, 500 m
20 Wall Balls, 20/14 lbs, 10/9 ft
Donnerstag, 29.08.2019
A. Squat Clean 1-1-1-1-1-1-1
B. Every 1 min for 20 mins do:
3 Power Cleans, 155/105 lbs
5 Pull-ups
7 Dumbbell Push Press, 50/35 lbs
Mittwoch, 28.08.2019
2 rounds, 3 mins per station, of:
Ski Erg Calorie
Rest 1 min
Sandbag Box Step-up, 30/20 kg
Rest 1 min
Toes-to-bar
Rest 1 min
Row
Rest 1 min
Double Kettlebell Front Rack Walk, 24/16 kg
Rest 1 min
FGB Style
Dienstag, 27.08.2019
A. Back Squat 3-3-3-3-3
B. As many reps as possible in 10 mins of:
Row Calories, 5 mins
Push Press, 115/80 lbs, 5 mins
Montag, 26.08.2019
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
Sonntag, 25.08.2019
A. Overhead Barbell Lunge Step 10-10-10-10-10
B. 10 rounds for time of:
12 Kettlebell Swings, 24/16 kg
9 Push-ups
6 Toes-to-bars
Samstag, 24.08.2019
"Havana"
Complete as many rounds as possible in 25 mins of:
150 Double Unders
50 Push-ups
15 Power Cleans, 185/125 lbs
Freitag, 23.08.2019
A. Bulgarian Lunge 8-8-8, using heaviest weight per set
Dumbbell Bent Over Row 8-8-8, using heaviest weight per set
B. For time:
Row, 800 m
66 Double Kettlebell Jerks, 16/12 kg
Handstand Walk, 132 ft
Donnerstag, 22.08.2019
4 rounds for time of:
Run, 400 m
3 Legless Rope Climbs
7 Snatches, 185/125 lbs
Mittwoch, 21.08.2019
A. Goblet Squat 10-10-10
B. Every 1 min for 20 mins, alternating between:
15/12 Ski Erg Calories
Farmers Hold, 30 secs
15/12 Row Calories
Double Kettlebell Front Rack Hold, 30 secs
Dienstag, 20.08.2019
A. Triple Unders 5x max rep
B. Dumbbell Bench Press 10-10-10-10-10
C. 5 rounds for time of:
Farmers Carry, 53/35 lbs, 100 m
30 Double Unders
20 Wall Balls, 20/14 lbs, 10/9 ft
10 Pull-ups
Rest 1 min
Montag, 19.08.2019
A. Back Squat 15-12-9-6-3
B. Renegade Row 10-10-10-10-10
C. Complete as many rounds as possible in 7 mins of:
8 Toes To Bars
8 Burpees
8 Dumbbell Power Snatch (one arm - L)s, 45/30 lbs
8 Dumbbell Power Snatch (one arm - R)s, 45/30 lbs
