Author Archive

Friday, 20 June, 2014

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Team FGB Style

4 rds

1 min on

10s transition

5 stations

 

Airdyne

Wall Ball

Kettlebell Swings

Abmat sit-up

Rest

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Thursday, 19 June, 2014

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Strength: Deadlift

10,8,8 @ 65, 70, 75%

 

12 min EMOM

Odd mins: 12 Deadlifts

Even mins: 4 Cleans

Use the same barbell; Should be around 70% 1RM

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Wednesday, 18 June, 2014

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800m Run

2 Rounds of Cindy

400m Run

4 Rounds of Cindy

200m Run

6 Rounds of Cindy

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Tuesday, 17 June, 2014

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Strength:

Bench Press   10, 8, 8 @ 65, 70, 75%

 then:

3-6-9-12-15

Increasing by 3 up the ladder

Thruster 115/75

V-ups

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Monday, 16 June, 2014

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7 intervals (As Fast As F**** Possible)

250m row

10 burpees

Rest the amount of time it took to complete the round.  *2 min rest max*

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Friday, February 14, 2014

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Bench Strength
6 @ 75%, 4 @ 80%, 4 @ 85%

10 rounds
7 floor presses (db or kb)
5 forward and reverse lunges (each leg)

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Thursday, February 13, 2014

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“Fractured” Fran

21 Thrusters (95/65)
21 Pullups
REST 2 mins
15 Thrusters
15 Pullups
REST 2 mins
9 Thrusters
9 Pullups

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Wednesday, February 12, 2014

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Hang Power Clean Skill Work
Ladder down 10 – 1 of
Hang Power Clean (135/95)
Ball slam
v-up/ghd/abmat sit-up
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Tuesday, Feburary 11, 2014

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Front Squat Strength

6 @ 75%, 4 @ 80%, 4 @ 85%

10 EMOM
7 Front Squat (50% of 1RM)
7 Burpees

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Monday, February 10, 2014

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6min AMRAP
200m row sprint
7 HSPUs

then 2 min rest

6min AMRAP
10 Kettlebell swings (53/35)
20 mountain climbers

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Friday, October 11, 2013

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4 Rounds of

10 RDLs (Romanian Deadlifts)

10 Strict Pull-ups

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Thursday, October 10, 2013

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Front Squat 8-6-6 @ 70%-75%-80%

12min partner WOD (both work)

Partner 1 EMOM

2 Front Squats then 6 front rack lunge steps (3 each leg).

Partner 2 EMOM

30sec erg sprint, 30 sec rest

After 6min partners switch places (erg goes to FS, FS goes to erg)

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Wednesday, October 9, 2013

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Push Jerk Skill Work

 

15 Push Jerks

15 V-ups

400m run 

12 Push Jerks

12 TTB

200m run

9 Push Jerks

9 Abmat situps

100m run

 

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Tuesday, October 8, 2013

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13 min AMRAP of:

30 DUs

20 Burpees (on a 45 plate)

10 Alternating Pistols-5 each leg  (sub single leg deck squats)

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Monday, October 7, 2013

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Strength:

Bench Press 8-6-6 @ 70-75-80

then

8min ladder up starting @ 2reps of:

Push-ups

Air Squats

Kettlebell swings

Cash out: 800m run/1000m row

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