Sonntag, 04.12.2016
A. Deadlift 10-5-5-5-10, using heaviest weight per set
Ring Dip 10-10-10-10-10, using heaviest weight per set
Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
B. For time: 200 Double Unders (3 Burpees each time when getting stuck)
Samstag, 03.12.2016
A. Bench Press With Banded Kettllebell 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. Dumbbell Bent Over Side Lateral 1x50
C. Complete as many rounds as possible in 6 mins of:
20 Jumping Alternating Lunges
10 Toes-to-bars
Freitag, 02.12.2016
A. Record your best Power Clean 1 Rep Max lift.
B. Back Squat 10-10-10-10-10
C. "Bring Sally up": Hold at top of push-up
"Bring Sally down": Hold at bottom of push-up
D. 10 rounds for time of:
15 Row Calories
10 Wall Balls, 9/6 kg
"I go, you go"
Donnerstag, 01.12.2016
A. Complete as many rounds as possible in 10 mins of:
max rep Push Press, 40/25 kg
max rep Strict Pull-ups
B. 3 rounds for time of:
20 AbMat Sit-ups
20 Kettlebell Swing (Russian)s, 53/35 lbs
15 Goblet Squats, 53/35 lbs
Run, 200 m
Mittwoch, 30.11.2016
A. Bench Press 10-5-3-5-10, using heaviest weight per set
Front Squat 10-5-3-5-10, using heaviest weight per set
B. Renegade Row 10-10-10, using heaviest weight per set
Prowler Push Low 20-20-20, using heaviest weight per set
C. Each for time:
Row 250 m
Row 500 m
Row 250 m
rest 2 min between each effort
Dienstag, 29.11.2016
A. Deadlift 5-5-5-5-5, using heaviest weight per set
Dumbbell Thruster 10-10-10-10-10, using heaviest weight per set
Ring Row 15-15-15-15-15, using heaviest weight per set
B. 3 rounds, 45 secs per station, of:
Ski Erg
Rest 15 secs
Wall Sit
Rest 15 secs
L Sit Rest
15 secs
FGB Style
Montag, 28.11.2016
A. Complete as many rounds as possible in 20 mins of:
7 Chest-to-bar Pull-ups
7 Burpees
7 Power Snatches, 95/65 lbs
Partner WOD
B. Tabata 4 x 20:10
Air Squat
Push-up
Double Under
Swimming
Sonntag, 27.11.2016
A. Back Squat 3-3-3-3-3
B. Complete as many rounds as possible in 20 mins of:
15 Dumbbell Bench Press, pick load
15 Row Calories
15 Hanging Knee Raises
a, b, a, b
Samstag, 26.11.2016
A. Overhead Walking Lunge With Plate 20-20-20-20-20, using heaviest weight per set
Deadlift 10-10-10-10-10, using heaviest weight per set
Weighted Strict Pull-up 5-5-5-5-5, using heaviest weight per set
B. Complete as many rounds as possible in 10 mins of:
50 Double Unders
Plank Hold
Team WOD
Freitag, 25.11.2016
A. Press 5-5-5-5-5, using heaviest weight per set
Seated Legless Rope Climb 1-1-1-1-1, using heaviest weight per set
B. 5 rounds, each round for time, of:
Prowler Push, 60/20 kg, 20 m
10 Strict Knees To Elbows
rest 2 min between each round
C. 3 rounds, 30 secs per station, of:
Box Jump
Rest 30 secs
Ski Erg (Calories)
Rest 30 secs
FGB Style
Donnerstag, 24.11.2016
A. Back Squat 10-10-10, using heaviest weight per set
Push-up 20-20-20, using heaviest weight per set
AbMat Sit-up 30-30-30, using heaviest weight per set
B. Rowling 2000 m
change after 100 m, 1 burpee pull-up / meter
