Montag, 12.02.2018
A. 10-8-6-4-2 reps, for time of:
Power Snatch, 50/30 kg
Burpee
Pull-up
B. 3 rounds, 1 min per station, of:
Row
Rest 30 secs
Double Under
Rest 30 secs
Ski Erg
Rest 30 secs
Sonntag, 11.02.2018
A. Tabata 8 x 20:10
Front Squat, 40/25 kg
Side Plank
Push Jerk, 40/25 kg
Dumbbell Hammer Curl, pick load
B. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
20 Calories, Air Bikes
Rest 3 min between each round.
Samstag, 10.02.2018
A. Record your best Deadlift 1 Rep Max lift.
B. Weighted Strict Pull-up 5-3-1
C. For time:
21 Dumbbell Thrusters, pick load
Run, 400 m
18 Dumbbell Thrusters, pick load
Run, 400 m
15 Dumbbell Thrusters, pick load
Run, 400 m
Freitag, 09.02.2018
A. Back Squat 10-5-20
B. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
C. "I go, you go":
10 rounds for time of:
10 Wall Balls, 12/9 kg
1 Legless Rope Climb
Donnerstag, 08.02.2018
A. Find your Power Snatch 1 Rep Max.
B. 5 rounds, 1 min per station, of:
Push-up
Rest 30 secs
Row
Rest 30 secs
Overhead Lunge, 20/15 kg
Rest 30 secs
Back Extension
Rest 30 secs
FGB Style
Mittwoch, 07.02.2018
A. Record your best Power Clean 1 Rep Max lift.
B. 1-2-3-4-5-6-7-8-9-10 reps, for time of:
Handstand Push-up
Pull-up
Goblet Squat, 32/20 kg
Dienstag, 06.02.2018
A. Bench Press 5-5-5
B. 3 rounds, 1 min per station, of:
Ring Row
Rest 30 secs
Calories, Air Bike
Rest 30 secs
FGB Style
C. Complete as many rounds as possible in 5 mins of:
10 Kettlebell Swings, 32/24 kg
Plank Hold, 30 secs
Montag, 05.02.2018
A. Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
Bent Over Barbell Row 15-15-15-15-15, using heaviest weight per set
B. 3 rounds, each round for time, of:
10 Burpees
10 Double Kettlebell Front Rack Lunges, 24/16 kg
10 Ski Erg Calories
10 Toes-to-bars
Rest 3 min between each round.
Sonntag, 04.02.2018
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
B. #Team, for time:
500 Double Unders
100 Airdyne Bikes
Samstag, 03.02.2018
A. Back Squat 10-5-20
B. "up and down"
For 2 cycles: AMRAP in 4 mins of:
Power Snatch, 40/25 kg
Burpee
Rest 1 min between each cycle.
1-2-3-4-...
...-4-3-2-1
C. 3 rounds for time of:
Plank Hold, 1 min
25 Crunches
15 Knees-to-elbows
Freitag, 02.02.2018
A. Record your best Deadhang Hold 1 Rep Max lift.
B. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
C. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
10 Ski Ergs
Rest 3 min between each round.
D. #Partner: 100 wall balls, 9/6 kg
partner: Pull-up hold
Donnerstag, 01.02.2018
A. Dumbbell Tricep Extension (Laying) 15-15-15, using heaviest weight per set
Farmers Walk (Dumbbell) 1-1-1, using heaviest weight per set
B. Renegade Row 10-10-10-10-10, using heaviest weight per set
Double Unders (Unbroken) 5x30, using same weight per set
C. #Team: row 2000 m
switch with 3 burpees OTM
Mittwoch, 31.01.2018
A. Double Kettlebell Front Rack Step Up 8-8-8-8
B. Tabata 8 x 20:10
Dumbbell Bench Press, 20/10 kg
Ring Row
Back Extension
