Gratis Probestunde
+43/664/8485928 greg@grexgym.com

Blog

16.08.2018

Fitness

A. For time:
 
27-21-15
 
KBS 24/16kg
Burpees
Assault Bike(/Row) for calories
 
B. 2 Sets of:
 
:30s Alternating DB Hammer Curls
:30s Rest
:20s Alternating DB Hammer Curls
:20s Rest
:10s Alternating DB Hammer Curls
:10s Rest
 
C. 1 Set:
 
SB Front Rack Carry - 1 Step left + 1 Step right + 1 SB Press
 
Find heaviest weight to repeat this pattern to finish 20m. If in doubt, go for a heavier weight and finish with Push Presses IF necessary.
 
D. EMOM 10:
 
20m Shuttle Sprints(10-10) AFAP

 


15.08.2018

Fitness

A. For max total reps:
 
Med Ball Squats 9/6kg
Box Jumps
Sit-Ups
?
 
Start off with Med Ball Squats until your coach says to move on to the next exercise. Same for Box Jumps and Sit-Ups. The last movement will be announced when the Sit-Ups are done. Score is total number of reps.
 
B. 4 Sets of:
 
:15s DB Sots Press
:15s OH Hold
 
C. 2-3 Sets of:
 
10m-10m-10m Yoke Carry
 
10m carry, then put down the yoke and add 50% weight, carry for another 10m. Then again put it down, add another 40% and go for your last 10m.
 
D. 3 Sets of:
 
5 Anderson Yoke Squats AHAP

 


Performance

For time:
 
50 WBS 9/6kg
50 L-Sit Pull-Ups
35 WBS 9/6kg
35 L-Sit Pull-Ups
20 WBS 9/6kg
20 L-Sit Pull-Ups

14.08.2018

Fitness

A. For time:
 
50 Box Jump Overs
50 Double KBS 2x24/16kg
40 Box Jump Overs
40 Double KB Cleans 2x24/16kg
30 Box Jump Overs
30 Double KB Snatches 2x24/16kg
 
Time Cap: 15:00min
 
B. „The Man Test“
 
ME Double KB OHS
 
The goal is to perform 15+ reps with 2x24/16kg. Find the weight you can handle for 15+ reps.
 
C. Find your 5RM Double KB Thruster

 


13.08.2018

Fitness

A. Teams of 2, AMRAP 8:
 
Row for max distance
 
Only on working at a time. Switch every :30s. Fast transitions are the key.
 
B. 3 Sets of(5:30min):
 
:30s Noes-and-toes HS Hold
:30s Rest
:30 L-Hang
:30s Rest
 
C. 2 Sets of:
 
Chainsaw Rope Pulls
 
D. Every :15s for 5:00min(20 Reps):
 
1 Ab Wheel Roll-Out
 
E. EMOM 5:
 
3-5 SB Cleans AHAP

 


Performance

A. OHS
 
3-3-3-3-3-3-3
 
B. For time:
 
 
Back Extensions
Sit-Ups

12.08.2018

Fitness

800m Run

80 Double-Unders

400m Run

40 Double-Unders

200m Run

20 Double-Unders

 

-then, no rest-

 

AMRAP 10:

10 WBS 9/6kg

10 Burpee Pull-Ups

 

-then, no rest-

 

30 DB Squat Cleans 2x25/15kg


Performance

AMRAP 20:

21 SDHP 30/20kg

12 L-Sit Pull-Ups


11.08.2018

Fitness

For time:
 
800m Row
40 KBS 32/24kg
800m Run
40 KBS 32/24kg
800m Assault Bike

 


10.08.2018

Fitness

Teams of 2, AMRAP 30:
 
A 15 Pull-Ups
B 15 Pull-Ups
A 30 SB Back Squats
B 30 SB Back Squats
A 15 SB Push Presses 
B 15 SB Push Presses
A 30 Box Jump-overs
B 30 Box Jump-overs

 


09.08.2018

Fitness

For time:
 
800m Run
 
-then, no rest-
 
3 Rounds of:
 
50m Swim(or 25 Burpees)
25 Air Squats
 
-then, no rest-
 
800m Run
 
-then, no rest-
 
10-8-6-4-2
 
Push-Ups
Strict Pull-Ups
 
-then, no rest-
 
20m Broad Jumps AFAP with as few jumps as possible.

 


08.08.2018

Fitness

A. 3 Rounds for time of:
 
20 SB Floor Presses
20 Alternating DB Tripod Rows(total)
20m Bear Crawl
 
B. 2 Sets of:
 
I/Y/T Raises
 
C. 2-3 Sets of:
 
20m Sled Zombie Walk + 20m OH Yoke Carry
 
D. EMOM 5:
 
5 DB Side Delt Raises + 5 DB Rear Delt Raises
 
E. EMOM 5:
 
5 SB Tosses

Performance

A. Weighted Pull-Ups
 
1-1-1-1-1-1-1-1-1-1
 
B. 5 Rounds for time of:
 
500m Row
30 Thrusters 20/15kg

 


07.08.2018

Fitness

A. Skill: Double-Unders
 
B. „Flight Simulator“, for time:
 
  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
  • Unbroken Double-Unders
Each set has to be unbroken. If you trip restart the set. Rest between sets as needed. If you don’t have consistent Double-Unders yet but can perform a pattern like 1 Double-Under followed by 2 Single-Unders commit to that pattern and do the workout like that. 
 
Time Cap: 12:00min
 
C. Find your 20RM Backsquat
 
D. Find your max height Box Jump