Montag, 12.06.2017
A. 3 rounds, 1 min per station, of:
Deadlift, 100/60 kg
Push-up
Pull-up
Box Jump
Plank Hold
Rest 1 min
FGB Style
B. As many reps in 3 mins as you can of: Airdyne (Calories)
C. A single set of Toes To Rings for max reps.
Sonntag, 11.06.2017
A. Squat Clean + 2 Alt Front Rack Lunges + 1 Push Jerks 5-4-3-2-1
B. 5 rounds, each round for time, of:
20 Row Calories
20 Wall Balls
20 Back Extensions
Samstag, 10.06.2017
A. Overhead Squat 5-3-1
B. For time:
Run, 300 m
21 Ring Dips
6 Rope Climbs
Run, 300 m
15 Ring Dips
3 Rope Climbs Run,
300 m
9 Ring Dips
1 Rope Climb
Freitag, 09.06.2017
A. Record your best Deadlift 1 Rep Max lift.
B. 21-15-9 reps, for time of:
Dumbbell Push Press, 20/10 kg
Goblet Squat, 32/24 kg
Pull-up
Donnerstag, 08.06.2017
A. Front Rack Lunge 10-10-10
B. Ring Rows 3x15
C. Lying Tricep Extension 10-10-10
D. For time:
50 Row Calories
100 Double Unders
-- then --
3 rounds of:
30 Air Squats
20 Push-ups
10 Toes-to-bars
-- then --
100 Double Unders
50 Airdyne Calories
Mittwoch, 07.06.2017
A. CrossFit Games Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes To Bars
15 Wall Balls, 20/14 lbs, 10 ft
Dienstag, 06.06.2017
A. Bench Press 10-5-3-10-20, using heaviest weight per set
Weighted Strict Pull-up 5-3-1-5-10, using heaviest weight per set
B. 3 rounds, 20 secs per station, of:
Airdyne Calories
Rest 10 secs
Burpee
Rest 10 secs
Dumbbell Thruster
Rest 10 secs
Hanging L Sit
Rest 10 secs
Airdyne Calories
Rest 10 secs
Burpee
Rest 10 secs
Dumbbell Thruster
Rest 10 secs
Hanging L Sit
Rest 10 secs
Rest 1 min
FGB Style
Montag, 05.06.2017
A. Deadlift 5-5-5
B. 3 rounds, 1 min per station, of:
Ski Erg Calories
L Sit Hold
Power Snatch, 40/25 kg
Ring Row
Rest 1 min
FGB Style
Sonntag, 04.06.2017
A. For time:
Overhead Walking Lunge With Plate, 10/5 kg,
100 m Farmer carry - bumper plate, 10/5 kg, 200 m
B. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Bent Over Barbell Row 15-15-15, using heaviest weight per set
C. Tabata 8 x 20:10
Handstand Hold
Dumbbell Hammer Curl
Samstag, 03.06.2017
A. Front Squat 5-5-5
B. "Jackie"
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
Freitag, 02.06.2017
A. Sumo Deadlift 5-5-5-5-5, using heaviest weight per set
Bench Press 5-5-5-5-5, using heaviest weight per set
B. 5 rounds for time of:
30 Double Unders (Unbroken)s
20 Ring Rows
10 Toes-to-bars
Donnerstag, 01.06.2017
A. A single max effort Box Jump for total height.
B. For time: 100 Push-up (hand release)s
partner: pull-up hold
C. As many reps as possible in 10 mins of: Airdyne (Calories)
5 Burpees on the minute, partner wod
Mittwoch, 31.05.2017
A. Front Rack Lunge 10-10-10, using heaviest weight per set
Ring Row 20-20-20, using heaviest weight per set
B. 7 rounds for time of:
21 Shoulder Press, 75/55 lbs
21 Back Extensions
