Samstag, 31.03.2018
A. Bench Press 5-5-5-5-5
B. Each for time:
Row 250 m
Row 500 m
Row 1000 m
Row 500 m
Row 250 m
Freitag, 30.03.2018
A. Deadlift 5-5-5-5-5
B. 15-12-9-6-3 reps, for time of:
Dumbbell Hang Clean & Jerk, 50/35 lbs
Weighted Pull-up, 50/35 lbs
Donnerstag, 29.03.2018
A. "Bring Sally up, bring Sally down"
Back Squat 135/95 lbs
B. Tabata 8x20:10
Push-up
Ring Row
Double Under
Mittwoch, 28.03.2018
A. 1 Power Clean + 3 Front Squat + 1 Jerk 5-3-3-1-1, using heaviest weight per set
1 Knees To Elbow, 1 Toe To Bar, 1 Pull Up 3-3-3-3-3, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
B. Each for distance: Airdyne Bike: 2x 3 mins
Rest 3 min between each effort.
Dienstag, 27.03.2018
A. Overhead Lunge 10-10-10-10-10, using heaviest weight per set
Renegade Row 10-10-10-10-10, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Ski Erg Calories
Rest 1 min
Back Extension
Rest 1 min
FGB Style
Montag, 26.03.2018
A. For time:
20 Back Squats, pick load
40 Airdyne Bikes
10 Back Squats, pick load
20 Airdyne Bikes
5 Back Squats, pick load
10 Airdyne Bikes
10 Back Squats, pick load
20 Airdyne Bikes
20 Back Squats, pick load
40 Airdyne Bikes
B. 3 rounds, each round for time, of:
10 Bench Press
Row, 500 m
Rest 3 mins between each round.
C. 3 rounds for time of:
Plank Hold, 1 min
25 Crunches
15 Knees-to-elbows
Sonntag, 25.03.2018
"Nutts"
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Run, 45/35# plate, 400 m
