Montag, 29.05.2017
A. For time: 100 Dumbbell Walking Lunges, 20/10 kg
B. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Bench Press, 20/10 kg
Kettlebell Swing, 32/20 kg
Box Jump Pull-up
C. 4 rounds for time of:
25 Back Extensions
10 Strict Toes To Bars
Sonntag, 28.05.2017
A. 5-4-3-2-1 reps, for time of:
1 Power Snatch + 2 Overhead Squat, pick load
1 Knees To Elbow, 1 Toe To Bar, 1 Pull Up
B. Each for time: Row: 3x 250 m
Samstag, 27.05.2017
A. Jumping Squat 5-5-5-5-5, using heaviest weight per set
Kettlebell Swing 10-10-10-10-10, using heaviest weight per set
Strict Hanging Leg Raise (Knees To Bar) 10-10-10-10-10, using heaviest weight per set
B. For time:
15 Push Press, 0.75x bodyweight
5 Rope Climbs, 15 ft
12 Push Press, 0.75x bodyweight
4 Rope Climbs, 15 ft
9 Push Press, 0.75x bodyweight
3 Rope Climbs, 15 ft
6 Push Press, 0.75x bodyweight
2 Rope Climbs, 15 ft
3 Push Press, 0.75x bodyweight
1 Rope Climb, 15 ft
Freitag, 26.05.2017
A. Each for time: Prowler Sprint: 5x 15 m
B. Bench Press 10-10-10, using heaviest weight per set
One Arm Db Row 10-10-10, using heaviest weight per set
C. Tabata 4 x 20:10
Ski Erg Calories
Airdyne Calories
Row Calories
Donnerstag, 25.05.2017
A. Deadlift 5-1-10
B. For time:
150 Single Unders
20 Bar Muscle-ups
10 Squat Cleans, 115/75 lbs
150 Single Unders
15 Bar Muscle-ups
15 Squat Cleans, 115/75 lbs
150 Single Unders
10 Bar Muscle-ups
20 Squat Cleans, 115/75 lbs
150 Single Unders
Mittwoch, 24.05.2017
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Weighted Box Step-up 20-20-20, using heaviest weight per set
Rear Delts Dumbbell Side Raise 15-15-15, using heaviest weight per set
Dumbbell Hammer Curl 15-15-15, using heaviest weight per set
B. 5 rounds, 1 min per station, of:
Airdyne Calories
Wall Ball, 9/6 kg
FGB Style
Dienstag, 23.05.2017
A. For time: Farmers Carry 400 m
B. "Quarter Gone Bad"
5 rounds for total reps of:
Thruster, 135 lbs, 15 secs
Rest 45 secs
Weighted Pull-up, 50 lbs, 15 secs
Rest 45 secs
Burpee, 15 secs
Rest 45 secs
Montag, 22.05.2017
A. Back Squat 10-5-10, using heaviest weight per set
Power Snatch 5-5-5, using heaviest weight per set
B. Tabata 8 x 20:10
Db Renegade Row, 15/10 kg
Airdyne Calories
L Sit Hold
