Sonntag, 17.06.2018
"Air Force"
For time, with 4 Burpees every min on the min:
20 Thrusters, 95/65 lb
20 Sumo Deadlift High Pulls, 95/65 lb
20 Push Jerks, 95/65 lb
20 Overhead Squats, 95/65 lb
20 Front Squats, 95/65 lb
Samstag, 16.06.2018
40-30-20-10 reps, for time of:
Row Calories
Air Squat
Assault Bike Calories
Push-up
Freitag, 15.06.2018
A. Prowler Pull/Push 1-1-1-1-1, using heaviest weight per set
Jump Squat 5-5-5-5-5, using heaviest weight per set
B. For Time: Deck of Cards
hang power snatch
slam ball
toes to bar
sumo curls
Donnerstag, 14.06.2018
A. Tabata 8 x 20:10
Push-up
Front Squat, 60/40 kg
Burpee
B. 3 rounds for time of:
30 Back Extensions
30 Ring Rows
30 AbMat Sit-ups
C. Ski Erg 500 m
Mittwoch, 13.06.2018
"Bradshaw"
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225/155 lbs
12 Pull-ups
24 Double Unders
Dienstag, 12.06.2018
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. 5 rounds for time of:
10 Double Kettlebell Front Rack Lunges, 32/20 kg
10 Push Up Over Kettlebells
10 Double Kettlebell Bent Over Rows, 32/20 kg
10 Strict Toes-to-bars
Montag, 11.06.2018
For time:
100 Kettlebell Goblet Squats, 32/24 kg
100 Dumbbell Shoulder Press, 15/10 kg
100 Knees-to-Elbows
100 Row Calories
100 AbMat Sit-ups
Sonntag, 10.06.2018
A. Sumo Deadlift 5-5-5-5-5
B. "Team Kelly"
5 rounds for time of:
Team Run, 400 m
30 Box Jumps, 24/20 in
30 Partner Alternating Wall Balls, 20/14 lbs
Samstag, 09.06.2018
"The Dän"
For time:
Run, 800 m
-- then --
3 rounds of:
3 Handstand Push-ups
6 Ring Dips
9 Power Cleans, 60/45 kg
12 Burpees
15 Pull-ups
18 Box Jumps
21 Push-ups
25 AbMat Sit-ups
-- then --
100 Double Unders
Freitag, 08.06.2018
A. Dumbbell Pull Over 25-25-25, using heaviest weight per set
Front Foot Elevated Double Kb Front Rack Lunge 20-20-20, using heaviest weight per set
Rear Delts Dumbbell Side Raise 15-15-15, using heaviest weight per set
Reverse Barbell Curl 10-10-10, using heaviest weight per set
B. Ski Erg 1000 m
Donnerstag, 07.06.2018
A. For time:
3 Rounds Of Cindy
1 Round Of DT
2 Rounds Of Cindy
1 Round Of DT
1 Round Of Cindy
1 Round Of DT
Mittwoch, 06.06.2018
A. Record your best Power Clean 1 Rep Max lift.
B. 4 rounds, 1 min per station, of:
Dumbbell Bench Press, pick load
Rest 30 secs
Ring Row
Rest 30 secs
Airdyne Bike
Rest 30 secs
FGB Style
Dienstag, 05.06.2018
A. Back Squat 3-3-3-3-3
B. 4 rounds for time of:
Handstand Hold, 1 min
Static Hang, 1 min
15 Dumbbell Shoulder Press, 50/35 lbs
15 Weighted Pull-ups, 50/35 lbs
Montag, 04.06.2018
A. Overhead Lunge 30-20-10, using heaviest weight per set
Bent Over Barbell Row 30-20-10, using heaviest weight per set
B. Tabata 8 x 20:10
Toes-to-bar
Double Under
Row
Sonntag, 03.06.2018
A. "Regional Linda"
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 295/220 lbs
Bench Press, 195/135 lbs
Squat Clean, 145/105 lbs
Time Cap 17 min
B. As many reps as possible in 2 mins of: Rope Climb
Samstag, 02.06.2018
A. 4 rounds for max reps of:
50 Walking Lunges
max rep Bench Press, 60/35 kg
B. 5 rounds for max reps of:
3 1 Knees To Elbow, 1 Toe To Bar, 1 Pull Ups
max rep Double Unders (Unbroken)s
Freitag, 01.06.2018
A. Clean & Jerk 1-1-1-1-1-1-1
B. "Helen"
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Donnerstag, 31.05.2018
A. 3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees
B. For time:
100 Row Calories
25 Hand Release Push-ups
25 AbMat Sit-ups
25 Ring Rows
25 Air Squats
Overhead Carry Walk/Run, 200 m
50 Calories, Air Bikes
Mittwoch, 30.05.2018
A. Bench Press 10-10-10
B. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang High Pull
Barbell Bicep Curl
C. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Goblet Squat 25-25-25, using heaviest weight per set
D. As many reps in 2 mins as you can of: Calories, Air Bike
Dienstag, 29.05.2018
A. Hang Power Snatch 5x5, using same weight per set
Weighted Strict Pull-up 5-5-5-5-5, using heaviest weight per set
B. 3 rounds for time of:
Plank Hold, 1 min
25 Crunches
15 Knees-to-elbows
C. For time: 50 Ski Erg (Calories)s
Montag, 28.05.2018
A. Romanian Deadlift 10-10-10-10-10, using heaviest weight per set
Press 5-5-5-10-10, using heaviest weight per set
B. 5 rounds, each round for time, of:
21 Calories, Air Bikes
15 Strict Push Ups
9 Toes-to-bars
Rest 2 mins between each round
