Mittwoch, 02.11.2016
A. Lateral Shoulder Dumbbell Raise 15-15-15-15-15, using heaviest weight per set
Dumbbell Bench Press 10-10-10-10-10, using heaviest weight per set
Jumping Back Squat (Weighted) 5-5-5-5-5, using heaviest weight per set
B. 10 rounds for time of:
20 Row Calories
10 Knees To Elbows
Dienstag, 01.11.2016
A. Sumo Deadlift 10-5-5-5-10, using heaviest weight per set
Dumbbell Shoulder Press 10-10-10-10-10, using heaviest weight per set
Weighted Strict Pull-up 5-3-3-1-1, using heaviest weight per set
B. Prowler Push 15-15-15-15, using heaviest weight per set
Push-up 15-15-15-15, using heaviest weight per set
Montag, 31.10.2016
A. A single max effort Box Jump for total height.
B. 10 rounds for time of:
10 Front Squats, 60/40 kg
1 Legless Rope Climb
C. Ski Erg 500 m
Sonntag, 30.10.2016
A. Row 500 m
B. Snatch High Pull 5-5-5-5-5, using heaviest weight per set
Bench Press 10-10-10-10-10, using heaviest weight per set
C. A single set of Toes Through Rings for max reps.
D. As many reps as possible in 2 mins of: Double Under
Samstag, 29.10.2016
A. Overhead Lunge 6-6-6, using heaviest weight per set
Weighted Pull-up 3-3-3, using heaviest weight per set
B. Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
10 Dumbbell Thrusters, 15/10 kg
Freitag, 28.10.2016
A. Back Squat 10-10-10-10-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
B. For time:
Row, 1000 m
30 Wall Balls, 9/6 kg
20 Weighted Knees To Elbows, 9/6 kg
Donnerstag, 27.10.2016
A. Front Squat 5-5-5-5-5, using heaviest weight per set
Renegade Row 10-10-10-10-10, using heaviest weight per set
B. 4 rounds, 1 min per station, of:
Farmers Walk (Kettlebell), 32/20 kg
Push-up
FGB Style
C. Tabata 4 x 30:30
Ski Erg
Swimming, 1.25/1.25 kg
L Hang
Mittwoch, 26.10.2016
A. Barbell Lunge 8-8-8-8
B. 5 rounds for time of:
10 Push Press, pick load
10 Pull-ups
C. Tabata 4 x 20:10
Plank Hold
L Sit Hold
Double Under
Dienstag, 25.10.2016
A. Back Squat 10-10-10-10-10
B. Complete as many rounds as possible in 6 mins of:
6 Dumbbell Snatches, 25/15 kg
6 Toes-to-bars
C. Each for time: Row: 4x 250 m
Montag, 24.10.2016
A. Deadlift 5-5-5
B. 4 rounds, 1 min per station, of:
Dumbbell Bench Press, pick load
Ring Row
Box Jump
FGB Style
C. Ski Erg 2000 m
Team: change after 1 min