Mittwoch, 07.03.2018
A. Bench Press 10-5-5-5-10, using heaviest weight per set
Dumbbell Bicep Curl 15-15-15-15-15, using heaviest weight per set
B. 5 rounds, each round for time, of:
15 Ski Erg Calories
15 Kettlebell Swings, 24/16 kg
15 AbMat Sit-ups
Rest 2 min between each round.
Dienstag, 06.03.2018
A. Record your best Power Clean 1 Rep Max lift.
B. 3 rounds, 1 min per station, of:
Db Chest Fly On Bench
Rest 30 secs
Ring Row
Rest 30 secs
Back Extension
Rest 30 secs
Kettlebell Goblet Squat
Rest 30 secs
FGB Style
Montag, 05.03.2018
A. Sumo Deadlift 5-1-10
B. 3 rounds for time of:
Plank Hold, 1 min
25 Crunches
15 Knees-to-elbows
C. Team: For time:
500 Double Unders
100 Airdyne Bikes
Sonntag, 04.03.2018
A. Bench Press 5-5-5-5-5
B. Weighted Strict Pull-up 3-3-3-3-3
C. 30-20-10 reps, for time of:
Renegade Row
Goblet Lunge
Wall Ball
Samstag, 03.03.2018
A. Front Squat 10-5-5-5-10, using heaviest weight per set
Dumbbell Curl And Press 10-10-10-10-10, using heaviest weight per set
B. Tabata 8 x 20:10
Ring Row
Double Unders (Unbroken)
Side Plank
Back Extension
Freitag, 02.03.2018
A. Every 1 min for 10 mins, alternating between:
10 Toes-to-bars
10 Thrusters, 95/65 lbs
B. 3 rounds, 1 min per station, of:
Assault Bike Calories
Rest 30 secs
Ski Erg Calories
Rest 30 secs
Row Calories
Rest 30 secs
FGB Style
Donnerstag, 01.03.2018
A. 3 rounds for time of:
10 Double Kettlebell Front Rack Lunges, 24/16 kg
Double Kettlebell Front Rack Carry, 24/16 kg, 100 m
Kettlebell Farmers Carry, 24/16 kg, 100 m
Rest 3 mins
B. As many reps as possible in 20 mins of:
Bench Press, 0.5x bodyweight
Pull-up
Bench Press, 0.5x bodyweight
Pull-up
Bench Press, 0.5x bodyweight
Pull-up
Bench Press, 0.5x bodyweight
Pull-up
Bench Press, 0.5x bodyweight
Pull-up
Mittwoch, 28.02.2018
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Back Squat 5-5-5, using heaviest weight per set
B. 5 rounds for time of:
7 Kettlebell Snatch (one arm - R)s, 24/16 kg
7 Kettlebell Snatch (one arm - L)s, 24/16 kg
40 Double Unders
