Freitag, 06.07.2018
A. For time:
30 Deadlifts, 185/135 lbs
30 Row (calories)s
30 Overhead Squats, 95/65 lbs
B. "Scooter"
On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Donnerstag, 05.07.2018
A. Find your Power Clean & Jerk 1 Rep Max.
B. Sled Pull And Push Combination 1-1-1
C. "Jackie"
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
Mittwoch, 04.07.2018
A. Back Squat 5-5-5-5-5
B. "Nate"
Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 2/1.5 pood
Dienstag, 03.07.2018
A. Record your best Squat Clean 1 rep max lift.
B. "Tabata This!" (8 x 20:10)
Row (calories)
Rest 1 min
Air Squat
Rest 1 min
Pull-up
Rest 1 min
Push-up
Rest 1 min
AbMat Sit-up
Montag, 02.07.2018
A. Kettlebell Standing 2 Arm Shoulder Press 5-5-5-5-5, using heaviest weight per set
Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
B. "Mikko Triangle"
10 rounds, 1 min per station, of:
Assault Bike Calories
Row Calories
Ski Erg Calories
Rest 1 min
FGB Style
Sonntag, 01.07.2018
A. Front Squat Pause 5-5-5, using heaviest weight per set
Dumbbell Bench Press 20-20-20, using heaviest weight per set
Dumbbell Renegade Row 20-20-20, using heaviest weight per set
B. 2 rounds for time of:
Plank Hold, 1 min
25 Crunches
Swimming, 1 min
15 Toes-to-bars
C. Tabata 8 x 20:10
Double Under
Samstag, 30.06.2018
A. Ring Row 25-25-25, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
B. Complete as many rounds as possible in 25 mins of:
Team Run, 400 m
60 Wall Balls, 30/20 lbs
60 Assault Bike Calories
Freitag, 29.06.2018
A. Hang Power Clean 3-3-3-3-3
B. In 20 mins do:
10 Ski Erg Calories
10 Double Kettlebell Front Rack Lunges, 24/16 kg
then in the remaining time, AMRAP of:
Toes To Bar (Unbroken)
Rest 2 mins
5 Rounds
Donnerstag, 28.06.2018
A. "Isabel"
For time: 30 Snatches, 135/95 lbs
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
Mittwoch, 27.06.2018
A. Bench Press With Banded Kettlebell 8-8-8-8, using heaviest weight per set
Squat To Hammer Curl 12-12-12-12, using heaviest weight per set
Rear Delts Dumbbell Side Raise 15-15-15-15, using heaviest weight per set
B. Complete as many rounds as possible in 12 mins of:
3 Pull-ups
6 Toes-to-bars
12 Pistols
24 Double Unders
