Samstag, 01.12.2018
A. As many reps as possible in 10 mins of: Muscle Up Progression
B. Power Snatch 3-3-3-3-3
C. Row 2000 m
Freitag, 30.11.2018
A. Deadlift 5-5-5-5-5
B. 3 rounds, 30 secs per station, of:
Ski Erg
Rest 15 secs
Squat To Hammer Curl, 15/10 kg
Rest 15 secs
Ring L Sit
Rest 15 secs
Jumping Alternating Lunge
Rest 15 secs
Push-up
Rest 15 secs
L Sit Pull-up
Rest 15 secs
Double Under
Rest 15 secs
Swimming
Rest 15 secs
Rest 1 min
FGB Style
Donnerstag, 29.11.2018
A. 21-15-9 reps, for time of:
L Arm Kettlebell Snatch, 1.5/1 pood
R Arm Kettlebell Snatch, 1.5/1 pood
Pull-up
B. Every 1 min for 15 mins, alternating between:
15 Kettlebell Bent Over Rows, pick load
30 Unbroken Double Unders
15 Ab Mat Roll Up To Straight Back (Hands Behind The Head)s
Mittwoch, 28.11.208
A. Handstand Push-ups 3x Max Rep
B. Front Rack Lunge 10-10-10
C. 5 rounds, 2 mins each of:
12 Row Calories
Max reps in time remaining, Strict Toes-to-bar
Rest 2 min between rounds.
Dienstag, 27.11.2018
A. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
15/10 Assault Bike Calories
Rest 3 min between each round.
B. 5 rounds for time of:
10 Hang Squat Cleans, 115/75 lbs
20 Push-ups
Montag, 26.11.2018
A. Trap Bar Deadlift 10-10-10-10-10
B. Dumbbell Tricep Extension (Laying) 10-10-10
C. Pull Up (Weighted) 1-1-1-1-1-1-1
D. Tabata 8 x 20:10: Pull-up
Sonntag, 25.11.2018
For time: Deck of Cards
Buy In: 100/70 Row
Slamball 15/9
Box Jumps
Bench Press 60/30
Kettlebell - Swing 24/16
Buy Out: 100/70 Row