Sonntag, 04.09.2016
A. Record your best Back Squat 20 Rep Max lift.
B. 5 rounds, 1 min per station, of:
Dumbbell Bench Press, 20/10 kg
Renegade Row, 20/15 kg
Plank Hold
Rest 1 min
FGB Style
C. Tabata 6 x 30:30: Row (Calories)
Samstag, 03.09.2016
A. Record your best Deadlift 1 Rep Max lift.
B. Every 1 min for 10 mins, alternating between:
10 Strict Pull-ups
10 Overhead Squats, 40/25 kg
C. Ski Erg 500 m
Freitag, 02.09.2016
A. 15-12-9-6-3 reps, for time of:
Ring Dip
Kettlebell Sumo Deadlift High-pull, 32/24 kg
Box Jump
B. For time:
15 Ground To Overheads, 50/30 kg
30 Ring Rows
60 Double Unders
10 Ground To Overheads, 50/30 kg
20 Ring Rows
40 Double Unders
5 Ground To Overheads, 50/30 kg
10 Ring Rows
20 Double Unders
Donnerstag, 01.09.2016
A. Front Squat 5-5-5-5-5, using heaviest weight per set
Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
B. 5 rounds for time of:
10 Push-ups
10 Toes-to-bars
Run, 100 m
Mittwoch, 31.08.2016
A. Double Kettlebell Front Rack Lunge 10-10-10-10-10, using heaviest weight per set
Bench Press 5-5-5-5-5, using heaviest weight per set
Seated Legless Rope Climb 1-1-1-1-1, using heaviest weight per set
B. 3 rounds, 45 secs per station, of:
Row Calories
Ski Erg (Calories)
Jumping Alternating Lunge
L Sit Hold
FGB Style
C. Deadhang Hold 1x Max Rep
Dienstag, 30.08.2016
A. Record your best Hang Power Snatch 15 Rep Max lift.
B. Tabata 8 x 20:10
Bent Over Barbell Row, 40/25 kg
Push Press, 40/25 kg
Back Squat, 40/25 kg
Reverse Barbell Curl, 20/15 kg
C. 3 rounds for time of:
50 Double Unders
Plank Hold, 1 min
25 Crunches
