Montag, 26.02.2018
A. Dumbbell Bench Press 20-20-20-20-20, using heaviest weight per set
Bent Over Barbell Row 15-15-15-15-15, using heaviest weight per set
Jumping Dumbbell Squat 10-10-10-10-10, using heaviest weight per set
B. For time:
150 Calories, Air Bikes
100 Wall Ball (Partner)s
50 Partner Med Ball Situps
Sonntag, 25.02.2018
A. Back Squat 10-10-10
B. Deck of Card
box jumps
knees to elbows
slam balls
push-ups
Samstag, 24.02.2018
A. 1 Power Snatch + 3 Overhead Squat 3-3-3
B. 3 rounds, 1 min per station, of:
Ski Erg Calories
Rest 30 secs
Ring Row
Rest 30 secs
Airdyne Bike
Rest 30 secs
FGB Style
Freitag, 23.02.2018
A. Deadlift 5-3-1
B. For time:
10 Thrusters, 135/95 lbs
50 Double Unders
8 Thrusters, 135/95 lbs
40 Double Unders
6 Thrusters, 135/95 lbs
30 Double Unders
4 Thrusters, 135/95 lbs
20 Double Unders
2 Thrusters, 135/95 lbs
10 Double Unders
Donnerstag, 22.02.2018
A. Sled Pull 5x15, using same weight per set
Alternating Dumbbell Shoulder Press 5x10, using same weight per set
B. 2-4-8-16-32-16-8-4-2 reps, for time of:
Push-up
Knees-to-elbow
Med Ball Jumping Squat, 20/12 kg
Mittwoch, 21.02.2018
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Weighted Strict Pull-up 5-5-5, using heaviest weight per set
B. For time: 200 Dumbbell Walking Lunges, 20/10 kg
C. As many reps as possible in 2 mins of: Double Under