Donnerstag, 31.01.2019
A. Front Squat 3-3-3-3-3
B. Bench Press 10-8-6-4-2
C. For time:
50/35 Ski Erg Calories
40/30 Row Calories
30/20 Airdyne Bikes
Mittwoch, 30.01.2019
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. 5 rounds for time of:
50 Double Unders
10 Toes-to-bars
10 Jumping Alternating Lunges
1 Rope Climb
Dienstag, 29.01.2019
A. Trap Bar Deadlift 10-10-10
B. Complete as many rounds as possible in 20 mins of:
15 Strict Pull-ups
30 Push-ups
45 Air Squats
Montag, 28.01.2019
A. "Amanda"
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs
B. 4 rounds for time of:
Walking Lunge, 50 m
50 Abmat Sit-ups
Sonntag, 27.01.2019
A. "Squat Clean Grace"
For time: 30 Squat Clean & Jerks, 135/95lbs
B. 5 rounds for time of:
L Sit, 1 min
15 Back Extensions
Samstag, 26.01.2019
A. Power Snatch + Hang Squat Snatch + Overhead Squat 1-1-1-1-1
B. Renegade Row 10-10-10-10
C. Tabata 8 x 20:10: Side Plank
D. Team: Row 5000 mi
Freitag, 25.01.2019
A. Back Squat 3-3-3-3-3
B. "Cindy, Strict!"
Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Donnerstag, 24.01.2019
A. One Arm Dumbbell Bench Press 10-10-10
B. 7 rounds for time of:
1 Rope Climb, 15 ft
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 53/35 lbs
20 Double Unders
Mittwoch, 23.01.2019
A. Deadlift 1-1-1-1-1
B. Record your best Cluster 3 Rep Max lift.
C. For time:
25 Strict Toes-to-bars
50 AbMat Sit-ups
Plank Hold, 1 min
Dienstag, 22.01.2019
A. A single Handstand Walk for max distance.
B. For Time: Deck of Cards
200 BuddyCarry OT5M
slam ball
Knees to Elbow
box jumps
Kettlebell HighPull
Montag, 21.01.2019
A. Dumbbell Pull Over 15-15-15
B. 3 rounds, 1 min per station, of:
Back Squat, 135/95 lbs
Rest 1 min
Chest-to-bar Pull-up
Rest 1 min
Power Clean, 135/95 lbs
Rest 1 min
FGB Style
