Samstag, 31.12.2016
A. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight
B. Pull Up (Strict)s 3x Max Rep
Freitag, 30.12.2016
A. Back Squat 10-10-10
B. Complete as many rounds as possible in 21 mins of:
max rep Push-ups, 1 min
max rep Ring Rows, 2 mins
max rep Farmers Walk (Kettlebell)s, 3 mins
Rest 1 min
Donnerstag, 29.12.2016
A. Strict Pull-ups 5x5
B. 3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
FGB Style
Mittwoch, 28.12.2016
A. 3 rounds, each round for time, of:
Row, 500 m
25 Push-ups
Rest 3 min between each round.
B. For time:
Front Rack Lunge, 24/16 kg, 100 m
50 Toes-to-bars
25 Ring Dips
50 Kettlebell Swings, 24/16 kg
100 AbMat Sit-ups
Dienstag, 27.12.2016
A. Tabata 8x20:10
Bent Over Barbell Row, 40/25 kg
Prowler Push
Overhead Squat, 40/25 kg
Ring Row
Dumbbell Side Lateral Raise
B. For time:
Ski Erg, 1000 m
25 Pull-ups
