Montag, 29.08.2016
A. Deadlift 3-3-3
B. 3 rounds, 1 min per station, of:
Dumbbell Curl To Press, 15/10 kg
Kettlebell Swing, 32/20 kg
Push Up With Rotation
Kettlebell Goblet Squat, 32/20 kg
Ring Pull Up (Strict)
Rest 1 min
FGB Style
Sonntag, 28.08.2016
A. Record your best Power Clean 1 Rep Max lift.
B. 4 rounds for time of:
15 Bench Press, 60/30 kg
30 Jumping Alternating Lunges
C. For time:
50 Row Calories
40 Ski Erg (Calories)s
30 Wall Balls
20 Knees To Elbows
10 Pull-ups
Samstag, 27.08.2016
A. Front Squat 10-10-10
B. For time:
50 Double Unders
-- then --
3 rounds of:
5 Burpee Pull-ups
10 One Arm Dumbbell Snatch (Alternating)s, 25/15 kg
15 AbMat Sit-ups
-- then --
50 Double Unders
-- then --
3 rounds of:
5 Handstand Push-ups
10 Box Jumps
15 Ring Rows
-- then --
50 Double Unders
Freitag, 26.08.2016
A. Deadlift 10-5-10-5-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
B. Complete as many rounds as possible in 20 mins of:
5 Overhead Squats, 40/25 kg
10 Toes Through Rings
max rep Row Calories
Donnerstag, 25.08.2016
A. Back Squat 10-5-5-10-20, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 15-15-15-15-15, using heaviest weight per set
B. 21-18-15-12-9-6-3 reps, for time of:
Kettlebell Sumo Deadlift High-pull, 24/16 kg
Push-up
C. Tabata 6 x 30/30: Double Under
