Montag, 10.07.2017
A. A single max effort Box Jump for total height.
B. "The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. For each cycle restart the AMRAP.
Sonntag, 09.07.2017
A. A single set of Double Unders for max reps.
B. Record your best Bench Press 1 Rep Max lift.
C. Row 5 km
Samstag, 08.07.2017
A. Find your Power Snatch 1 Rep Max.
B. "Beast 12"
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings, 2/1.5 pood
30 Sit-up (standard)s
20 Dumbbell Hang Squat Cleans, 35/25 lbs
25 Back Extensions
30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft
Freitag, 07.07.2017
A. 1 rounds, 3 mins per station, of:
Max Calories On Air Bike
Dumbbell Bench Press, 20/10 kg
Max Calories On Air Bike
Pull-up
Air Bike
FGB Style
B. For time: 100 Weighted Walking Lunges, 20/10 kg
Donnerstag, 06.07.2017
A. Record your best Deadlift 1 Rep Max lift.
B. For time:
9 Overhead Squats, 40/25 kg
3 Rope Climbs
6 Handstand Push-ups
9 Burpees
15 Hang Power Snatches, 40/25 kg
3 Rope Climbs
6 Handstand Push-ups
9 Burpees
21 Front Squats, 40/25 kg
3 Rope Climbs
6 Handstand Push-ups
9 Burpees
Mittwoch, 05.07.2017
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
Jumping Back Squat (Weighted) 5-5-5, using heaviest weight per set
B. In 6 mins do:
50 Double Unders
then in the remaining time, AMRAP of:
10 Knees To Elbows
5 Burpees
Dienstag, 04.07.2017
A. Record your best Power Clean 1 Rep Max lift.
B. "Artie"
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters, 95/65 lbs
Montag, 03.07.2017
A. Bench Press 10-5-3-3-10, using heaviest weight per set
Walking Lunge 20-20-20-20-20, using heaviest weight per set
Sonntag, 02.07.2017
A. Deck of Cards
Dips
Pull Up
Hang squat Clean
Kettlebell Swings
B. Row 2 km for time
Samstag, 01.07.2017
A. 1-2-3-4-5-6-7-8-9-10 reps, for time of:
Toes-to-bar
Handstand Push-up
B. 4 rounds for time of:
Farmer carry - bumper plate, 20/10 kg, 200 m
15 Kettlebell Goblet Squats, 32/20 kg
Freitag, 30.06.2017
A. Back Squat 10-10-10, using heaviest weight per set
Hang Power Snatch 5-5-5, using heaviest weight per set
B. 10 rounds for time of:
20 Row Calories
15 Wall Balls
10 Burpee Pull-ups
Donnerstag, 29.06.2017
A. 3 Power Cleans + 1 Jerk 3-2-1, using heaviest weight per set
5 Knees To Elbows + 5 Toes To Bar 1-1-1, using heaviest weight per set
B. Complete as many rounds as possible in 10 mins of:
30 Double Unders
20 Jumping Alternating Lunges
10 Pull-ups
Mittwoch, 28.06.2017
A. Each for time:
Row 250 m
Row 500 m
Row 1000 m
Rest as needed between efforts.
B. 3 rounds for time of:
15 Dumbbell Pull Overs, pick load
15 Push-ups
Double Kettlebell Front Rack Carry, 24/16 kg, 100 m
Dienstag, 27.06.2017
A. Deadlift 5-1-10
B. "Filthy Fifty"
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
Montag, 26.06.2017
A. Bench Press 30-20-10, using heaviest weight per set
Renegade Row 30-20-10, using heaviest weight per set
Goblet Squat 30-20-10, using heaviest weight per set
B. Complete as many rounds as possible in 15 mins of:
Run, 300 m
15 Overhead Squats, 20/15 kg
