Sonntag, 29.01.2017
A. Overhead Squat 3-3-3-3-3
B. 4 rounds, 20 secs per station, of:
Ring Row
Rest 10 secs
Jumping Alternating Lunge
Rest 10 secs
Push-up
Rest 10 secs
Knees To Elbow
Rest 10 secs
Swimming
Rest 10 secs
Burpee
Rest 10 secs
L Hang
Rest 10 secs
Double Under
Rest 10 secs
Rest 1 min
FGB Style
Samstag, 28.01.2017
A. 5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
B. A single set of Toes Through Rings for max reps.
Freitag, 27.01.2017
A. Find your Power Snatch 1 Rep Max.
B. "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats
freestyle
Donnerstag, 26.01.2017
A. Front Squat 5-5-5-5-5, using heaviest weight per set
Dumbbell Bench Press 20-20-20-10-10, using heaviest weight per set
B. For time:
25 Air Squats
1 Run, 100 m
5 Knees To Elbows
20 Air Squats
1 Run, 100 m
10 Knees To Elbows
15 Air Squats
1 Run, 100 m
15 Knees To Elbows
10 Air Squats
1 Run, 100 m
20 Knees To Elbows
5 Air Squats
1 Run, 100 m
25 Knees To Elbows
Mittwoch, 25.01.2017
A. Record your best Deadlift 1 Rep Max lift.
B. tbd
Dienstag, 24.01.2017
A. 10 rounds for time of: Prowler Pull/Push, 60/20 kg, 15 m
B.3 rounds for time of:
21 Kettlebell Swings, 24/16 kg
15 Push-ups
12 Toes-to-bars
9 Box Jump Overs
Montag, 23.01.2017
Every 1 min for 40 mins, alternating between:
Bench Press, 60/30 kg
Lateral Shoulder Dumbbell Raise, 5/2.5 kg
Rest 5 mins
Back Squat, 70/40 kg
Plank Hold
Rest 5 mins
Strict Pull-up
Double Under
