Mittwoch, 31.10.2018
Teams of 3
For time:
100 Row Calories
100 Lateral Burpees
100 Power Cleans, 135/95 lbs
100 Toes-to-bars
100 Push Jerks, 135/95 lbs
100 Lateral Burpees
100 Row Calories
Dienstag, 30.10.2018
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Medicine Ball Squat Jump 10-10-10, using heaviest weight per set
Deficit Handstand Push-up 5-5-5, using heaviest weight per set
B. 4 rounds, 45 secs per station, of:
Ski Erg, m
Rest 15 secs
Back Extension
Rest 15 secs
Double Under
Rest 15 secs
Plank Hold
Rest 15 secs
FGB Style
Montag, 29.10.2018
A. Double Kettlebell Front Rack Lunge 10-10-10-10-10, using heaviest weight per set
Bench Press 10-5-3-10-20, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Airdyne Bike
Rest 30 secs
L Sit
Rest 30 secs
Renegade Row
Rest 30 secs
FGB Style
Sonntag, 28.10.2018
A. Deadlift 3-3-3
B. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Thruster, 50/35 lbs
Pull-up
Ball Slam, 30/20 lbs
Samstag, 27.10.2018
"Deck of Cards"
Buy-in: Parcours
Power Snatch 40/25
Toes to Bar
Bike Cal
Burpees
Min 5: 100 Double Unders
Min 10: row 100 cal
Buy-out: Parcours
Freitag, 26.10.2018
A. Back Squat 10-5-20, using heaviest weight per set
Dumbbell Bench Press 20-20-20, using heaviest weight per set
B. 5 rounds, each round for time, of:
3 Rope Climbs
15/10 Ski Erg Calories
Rest 3 min between each round.
Donnerstag, 25.10.2018
A. Lying Tricep Extension 15-15-15, using heaviest weight per set
Alternating Single Arm Dumbbell Snatch 10-10-10, using heaviest weight per set
B. "Nasty Girls V2"
3 rounds for time of:
50 Pistols, Alternating Legs
7 Muscle-ups
10 Hang Power Cleans, 175/115 lbs
Mittwoch, 24.10.2018
A. A single max effort Box Jump for total height.
B. Trap Bar Deadlift 10-10-10
C. Complete as many rounds as possible in 6 mins of:
5 Pull-ups
7 Burpees
9 Double Unders
Dienstag, 23.10.2018
A. Handstand Walk
B. Bench Press 6-6-6-6-6, using heaviest weight per set
Dumbbell Lunge 12-12-12-12-12, using heaviest weight per set
C. For distance: Row, 10 mins
Team: Row 5000 mi for time
