Freitag, 04.05.2018
A. Bench Press 5-5-5, using heaviest weight per set
Double Kettlebell Front Rack Lunge 10-10-10, using heaviest weight per set
B. For time:
50 Row (calories)s
50 Toes-to-bars
Donnerstag, 03.05.2018
A. Record your best Power Clean 1 Rep Max lift.
B. For time:
50 Dumbbell Thruster (one arm)s, 15/10 kg
40 Back Extensions
Pull-up Hold, 1 min
30 Hand Release Push-ups
20 Calories, Air Bikes
Plank Hold, 1 min
10 Burpee Box Jump Overs
Plank Hold, 1 min
20 Ball Slams, 20/12 kg
30 Kettlebell Swings, 24/16 kg
Ring L Sit, 1 min
40 Dumbbell Renegade Rows, 15/10 kg
50 Double Unders (Unbroken)s
Mittwoch, 02.05.2018
A. Front Squat 20-10-5, using heaviest weight per set
Press 10-5-3, using heaviest weight per set
Dumbbell Pull Over 25-20-15, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Ring Row
Double Unders (Unbroken)
FGB Style
Dienstag, 01.05.2018
A. Tabata 8 x 20:10
Hang Power Snatch 50/30 kg
Ski Erg
Chest-to-Bar Pull-Up
B. Prowler Push 15-15-15
C. 3 rounds for time of:
Plank Hold, 1 min
25 Crunches
15 Knees-to-elbows
Montag, 30.04.2018
A. Deadlift 5-5-5
B. 30-20-10 reps, for time of:
Shoulder-to-Overhead, 60/40 kg
Airdyne Bike
C. 30-20-10 reps, for time of:
Push-up
Walking Lunge
Hanging Knee Raise
Sonntag, 29.04.2018
A. As many reps as possible in 5 mins of: Strict Pull-up
B. As many reps as possible in 4 mins of: Front Squat, 1x bodyweight
C. As many reps as possible in 3 mins of: Bench Press, 1x bodyweight
D. As many reps as possible in 2 mins of: Double Under
E. As many reps as possible in 1 min of: Burpee
Samstag, 28.04.2018
A. 1 Power Clean + 2 Front Rack Alternating Reverse Lunges + 1 Jerk 1-1-1-1-1-1-1-1-1-1
B. For time:
Run (medicine ball), 400 m
-- then --
5 rounds of:
10 Knees-to-Elbows
10 Box Jumps
10 Medicine Ball Ab Mat Sit Ups
10 Wall Balls
-- then --
Run (medicine ball), 400 m
Freitag, 27.04.2018
For time:
21-15-9 reps of:
Assault Bike Calories
Thrusters, 95/65 lbs
-- then --
15-12-9 reps of:
Row Calories
Hang Squat Cleans, 95/65 lbs
-- then --
12-9-6 reps of:
Burpee Over Bars
Overhead Squats, 95/65 lbs
Donnerstag, 26.04.2018
A. 5 rounds for max reps of:
5 Sumo Deadlifts, pick load
max rep Double Unders (Unbroken)s
B. 5 rounds for time of:
20 Pistols (Alternating Legs)s
10 Ring Rows
C. A single set of Toes-to-bars for max reps.
Mittwoch, 25.04.2018
A. Bench Press 5-3-1-10-20, using heaviest weight per set
Front Foot Elevated Reverse Lunge 10-10-10-10-10, using heaviest weight per set
B. Every 1 min for 12 mins, alternating between:
3 Rope Climbs
15 Ski Erg Calories
15 Kettlebell Swings
15 Bikes
Dienstag, 24.04.2018
A. Back Squat 20-10-5, using heaviest weight per set
Dumbbell Tricep Extension (Laying) 15-15-15, using heaviest weight per set
Rope Pull-up 10-10-10, using heaviest weight per set
B. 3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m
Montag, 23.04.2018
A. Db Chest Fly On Bench 12-12-12-12, using heaviest weight per set
Bent Over Barbell Row 10-10-10-10, using heaviest weight per set
B. 8 rounds, 20 secs per station, of:
Push-up
Rest 10 secs
Jumping Alternating Lunge
Rest 10 secs
Toes-to-bar
Rest 10 secs
Double Under
Rest 10 secs
FGB Style