Samstag, 28.10.2017
A. Record your best Power Clean 1 Rep Max lift.
B. For time:
10 Burpees
20 Calories, Air Bikes
30 Wall Balls
40 AbMat Sit-ups
50 Double Unders
40 Hanging Knee Raises
30 Overhead Walking Lunge With Plates, 10/5 kg
20 Row Calories
10 Pull-ups
Freitag, 27.10.2017
A. Kettlebell Bench Press 8-8-8-8
B. 4 rounds, 1 min per station, of:
Power Snatch, 50/30 kg
Rest 30 secs
Double Under
Rest 30 secs
Ring Row
Rest 30 secs
FGB Style
Donnerstag, 26.10.2017
A. "Bring Sally up, bring Sally down"
Back Squat 135/95 lbs
B. For 5 cycles:
AMRAP in 3 mins of:
5 Handstand Push-ups
10 Kettlebell Goblet Squats, 32/24 kg
15 Kettlebell Swings, 32/24 kg
Rest 1 min
5 Strict Pull-ups
10 Box Jumps
15 AbMat Sit-ups
Rest 1 min
Rest 1 min between each cycle.
Mittwoch, 25.10.2017
A. Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
Seated Prowler Pull 1-1-1-1-1, using heaviest weight per set
B. Every 1 min for 20 mins, alternating between:
5 Power Cleans, pick load
10 Strict Toes To Bars
20 Airdyne Calories
30 Double Unders
Dienstag, 24.10.2017
A. Sumo Deadlift 8-8-8-8
B. Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
One Arm Dumbbell Bench Press 10-10-10-10-10, using heaviest weight per set
C. Complete as many rounds as possible in 12 mins of:
20 Calories, Air Bikes
max rep Double Unders
Rest 2 mins
Montag, 23.10.2017
A. Kettlebell Press 10-10-10-10-10, using heaviest weight per set
Bent Over Barbell Row 10-10-10-10-10, using heaviest weight per set
B. Tabata 8 x 20:10
Split Jump
Ski Erg
L Sit Hold
Swimming