Sonntag, 21.08.2016
A. Every 1 min for 10 mins do:
Pull Up (Hold), 10 secs
10 Push-ups
B. Back Squat 10-5-5-10-20
Samstag, 20.08.2016
A. 5 rounds, 1 min per station, of:
Box Step-Up, 24/16 kg
Ring Dip
Two Hand Dumbbell Bent Over Row, 24/16 kg
Sit-up (medicine ball), 9/6 kg
FGB Style
B. Tabata(8 x 20:10)
Ring Row
Split Jump
High Hang Snatch High Pull, 25/15 kg
Freitag, 19.08.2016
A. Front Squat 3-3-3-3-3
B. For time:
Farmer carry - bumper plate, 10/5 kg, 400 m
-- then --
5 rounds of:
10 One Arm Dumbbell Snatch (Alternating)s, 25/15 kg
5 Chest-to-bar Pull-ups
-- then --
200 Double Unders
-- then --
5 rounds of:
10 Push-ups
10 Toes-to-bars
-- then --
Overhead Plate Carry, 20/10 kg, 100 m
