Sonntag, 04.08.2019
A. One Legged Deadlift 10-10-10
B. Bent Arm Dumbbell Pullover 10-10-10, using heaviest weight per set
Strict Toes To Bar 10-10-10, using heaviest weight per set
C. 4 rounds for time of:
Walking Lunge, 50 m
50 Abmat Sit-ups
D. Complete as many rounds as possible in 7 mins of:
20 Dumbbell Push Press, 50/35 lbs
40 Double Unders
Samstag, 03.08.2019
A. Back Squat 3-3-3
B. 3 rounds for time of:
Run, 400 m
15 Power Cleans, 155/105 lbs
40 Strict Push-ups
Freitag, 02.08.2019
A. Front Squat 3-3-3-3-3
B. Snatch High Pull 3-3-3-3-3
C. For time:
50 Row Calories
50 Toes-to-bars
Donnerstag, 01.08.2019
A. Trap Bar Farmers Walk 3xME at 1.5x BW
B. 4 rounds for time of:
Handstand Hold, 1 min
Static Hang, 1 min
15 Dumbbell Shoulder Press, 50/35 lbs
15 Weighted Pull-ups, 50/35 lbs
Use 2 dumbbells for presses, 1 for pull-ups.
Mittwoch, 31.07.2019
A. Back Squat 10-10-10, using heaviest weight per set
Supinated Barbell Bent Over Row 10-10-10, using heaviest weight per set
Back Rack Reverse Lunge Step 20-20-20, using heaviest weight per set
Dumbbell Bench Press 20-20-20, using heaviest weight per set
Weighted Back Extension 15-15-15, using heaviest weight per set
B. 20 mins for quality of:
Scale Practice
Stretching
Dienstag, 30.07.2019
A. As many reps as possible in 8 mins of:
3 Hang Squat Cleans, 95/65 lbs
3 Toes-to-bars
6 Hang Squat Cleans, 95/65 lbs
6 Toes-to-bars
9 Hang Squat Cleans, 95/65 lbs
9 Toes-to-bars
Continue increasing reps by 3 each round until time is complete.
B. Tabata 8 x 20:10
Hang Power Snatch, 50/30 kg
Ski Erg
Chest-to-bar Pull-up
Montag, 29.07.2019
A. Single Arm Dumbbell Shoulder Press 12-12-12, using heaviest weight per set
Single Arm DB Bent Over Row 12-12-12, using heaviest weight per set
Rest 1:30
B. For time: Farmers Carry, 90/70 lbs, 400 m
C. 3 rounds for quality of:
L Side Plank, 30 secs
Reverse Plank, 30 secs
R Side Plank, 30 secs
Front Plank, 30 secs
Sonntag, 28.07.2019
A. 3 rounds for time of:
100 Row Calories
50 Bench Press, 135/95 lbs
Team Run, 400 m
Samstag, 27.07.2019
A. Sumo Deadlift 10-10-10
B. Tabata 8 x 20:10
Double Under
Overhead Lunge, 45/25 lbs
Toes-to-bar
One Arm Dumbbell Snatch (Alternating), 40/30 lbs
Burpee Onto Plate
Freitag, 26.07.2019
A. Back Squat 10-10-10
B. Bent Arm Dumbbell Pullover 10-10-10
C. Complete as many rounds as possible in 14 mins of:
5 Weighted Pull-ups, 45/25 lbs
15 Dumbbell Push Press, 45/25 lbs
40 Double Unders
Rest 1 min
Donnerstag, 25.07.2019
A. Bench Press 10-8-6-4-2
B. Bent Over Barbell Row 10-10-10-10
C. 6 rounds, 30 secs per station, of:
Kettlebell Goblet Squat, 32/24 kg
Rest 30 secs
Double Under
Rest 30 secs
FGB Style
Mittwoch, 24.07.2019
A. Power Snatch 3-3-3-3-3
B. 2 rounds, 1 min per station, of:
Ski Erg Calories
Rest
Toes-to-bar
Rest
Row Calories
Rest
Wall Ball, 20/14 lbs
Rest
FGB Style
