Mittwoch, 23.06.2021
A. 5 rounds, 45 secs per station, for max reps of:
Push-up
Rest 15 secs
Bicep Curl, pick load
Rest 15 secs
Dumbbell Tricep Extension (Laying), pick load
Rest 15 secs
Band Pull Apart
Rest 15 secs
B. 1 rounds, 3 mins per station, of:
Calories, Air Bike
Rest 2 mins
Row Calories
Rest 2 mins
Plank Hold
FGB Style
Dienstag, 22.06.2021
A. Tabata 10 x 20:10
Lunge Hold
One Arm Dumbbell Row, pick load
B. For time:
10 Deadlifts, 135/95 lbs
20 Wall Balls, 20/14 lbs
10 Hang Power Cleans, 135/95 lbs
20 Kettlebell Swings, 53/35 lbs
10 Front Squats, 135/95 lbs
20 Box Jumps, 24 in
10 Push Press, 135/95 lbs
20 Pull-ups
10 Back Squats, 135/95 lbs
20 Burpees
Montag, 21.06.2021
A. Back Squat (3 sec pause at bottom) 5-5-5, using heaviest weight per set
Jumping Lunge W/ Med Ball Overhead 6-6-6, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
Plyo Push-up 6-6-6, using heaviest weight per set
B. 2014 Masters Qualifier Event 3
3 rounds for time of:
50 Row Calories
15 Handstand Push-ups
50 Double Unders
