Freitag, 07.10.2016
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Deadlift 10-10-10, using heaviest weight per set
Weighted Pull-up 5-5-5, using heaviest weight per set
B. 5 rounds for time of:
20 Kb Goblet Lunges
15 Ring Rows
10 Burpees
Donnerstag, 06.10.2016
A. 10 rounds for time of:
Prowler Push, 20 m
1 Rope Climb
B. 30-20-10 reps, for time of:
Dumbbell Snatch, 20/10 kg
Box Jump
Knees To Elbow
Mittwoch, 05.10.2016
A. Back Squat 10-5-10-20, using heaviest weight per set
Weighted Pull-up 5-5-5-5, using heaviest weight per set
B. As many reps as possible in 10 mins of:
Row Calories, 5 mins
Push Press, 115/80 lbs, 5 mins
Dienstag, 04.10.2016
A. Deadlift 10-10-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
B. For time:
100 Double Unders
50 Air Squats
50 Kettlebell Swings
25 Push-ups
25 AbMat Sit-ups
Montag, 03.10.2016
A. Barbell Lunge 8-8-8-8, using heaviest weight per set
Bench Press 10-5-5-10, using heaviest weight per set
B. 3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Sonntag, 02.10.2016
A. Record your best Power Clean 1 Rep Max lift.
B. 4 rounds for time of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Push Press, 95/65 lbs
20 Back Squats, 95/65 lbs
C. A single set of Toes Through Rings for max reps.
Samstag, 01.10.2016
A. Find your Power Snatch 1 Rep Max.
B. For time:
45 Thrusters, 95/65 lbs
45 Pull-ups
freie Einteilung
Freitag, 30.09.2016
A. Front Squat 5-5-5-5-5, using heaviest weight per set
Renegade Row 10-10-10-10-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
B. 6 rounds, 30 secs per station, of:
Ski Erg (Calories)
Rest 30 secs
Row (Calories)
Rest 30 secs
FGB Style
Donnerstag, 29.09.2016
A. Deadlift 10-5-5-10-20, using heaviest weight per set
Dumbbell Push Press 10-10-10-10-10, using heaviest weight per set
B. From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00 perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00 perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00 perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
etc.
Mittwoch, 28.09.2016
A. Overhead Squat 5-5-5-5-5, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Kettlebell Swing, 24/16 kg
Plank Hold
Kettlebell Goblet Squat, 24/16 kg
Ring Row
Rest 1 min
FGB Style
Dienstag, 27.09.2016
A. Back Squat 10-5-20, using heaviest weight per set
Bench Press 10-5-20, using heaviest weight per set
Dumbbell Bent Over Row 10-10-10, using heaviest weight per set
B. 4 rounds, 20 secs per station, of:
Ski Erg (Calories)
Rest 10 secs
Toes-to-bar
Rest 10 secs
Swimming
Rest 10 secs
Jumping Alternating Lunge
Rest 10 secs
FGB Style
Montag, 26.09.2016
A. "Baseline"
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
B. 15-12-9 reps, for time of:
Thruster, 135 lbs
Weighted Pull Up, 45 lbs
C. 2 rounds for time of:
Walking Lunge, 50 m
25 Knees To Elbows
Walking Lunge, 50 m
25 Push-ups
