Sonntag, 27.05.2018
A. Bench Press 10-5-20, using heaviest weight per set
Hang Power Clean 5-3-1, using heaviest weight per set
B. 1 rounds, 1 min per station, of:
Box Jump
Rest 30 secs
Pull-up
Rest 30 secs
Kettlebell Swing, 24/16 kg
Rest 30 secs
Jumping Alternating Lunge
Rest 30 secs
Knees-to-Elbow
Rest 30 secs
Push Press, 20/15 kg
Rest 30 secs
Back Extension
Rest 30 secs
Wall Ball, 9/6 kg
Rest 30 secs
Burpee
Rest 30 secs
Double Under
FGB Style
Samstag, 26.05.2018
A. For time: Deck of Cards
jump-squats
clapping push up
knee to elbow
wall ball
150/100 cal Bike
Freitag, 25.05.2018
A. Handstand Walk Practice, 10 mins
B. Hang Power Clean 5-5-5-5-5
C. 21-15-9 reps, for time of:
Kettlebell Thruster, 20/12 kg
Ring Pull-up
Row Calories
Donnerstag, 24.05.2018
A. Deadlift 5-5-5, using heaviest weight per set
Overhead Squat 5-5-5, using heaviest weight per set
B. Complete as many rounds as possible in 8 mins of:
10 Toes-to-bars
30 Double Unders
Mittwoch, 23.05.2018
A. 10 rounds for time of:
10 Double Kettlebell Front Rack Walking Lunges, 32/20 kg
10 Push Up Over Kettlebells
B. 3 rounds, 30 secs per station, of:
Rope Pull-up
Rest 30 secs
Airdyne Bike
Rest 30 secs
Ski Erg
Rest 30 secs
Alternating Plank
Rest 30 secs
FGB Style
Dienstag, 22.05.2018
A. Back Squat 10-10-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
B. Prowler Push 15-15-15-15-15, using heaviest weight per set
One Arm Kettlebell Shoulder Press 10-10-10-10-10, using heaviest weight per set
C. 10 rounds, each round for time, of:
15 Row Calories
10 Burpee Hand Release Over The Rowers
