Monday 05/01/2017

This is happening today.

Its the third week of the FFC.  What have you changed in your diet?  What are some new things you are doing?

Daily workout:
Warm up:
20 Toes to bar or 3 minutes of practice
then
2 rds of
10 russian baby makers
30 second pigeon stretch
1:00 minutes static Hamstring stretch with band or partner

Part A:
Front squat five sets of three.  Work on your progression.

Part B:
12 Minutes AMRAP
Dummbell walking Lunge down turf 35/50
Farmer carry back Dumbbells
5 pull ups
10 American KB Swings 2pood/1.5 pood

Saturday 04/29/17

Warm-up
None

A. Every minute on the minute for 20 minutes:
Min 1 – 2 Turkish Get-ups each arm
Min 2 – 15 Push-ups
Min 3 – 15 Goblet Squats
Min 4 – 5 Single-arm KB Press each arm
Min 5 – 15 V-ups

B. Five minutes Max Effort Man-makers
Five minute Rest
Five minutes Max Effort Man-makers

Friday 04/28/17

I want push-ups like this!

Banded walks – forward/backward/sideways

THEN 2 rounds

Side plank – 30 seconds per side

Leg swings – 10 per leg

Push-ups – 15 reps

Strict pull-ups – 8 reps

 

A.

Deadlift – work up to a heavy set of 5

B.

6 rounds

Sled push – high handles/low handles

10 toes to bar

Thursday 04/27/2017

Get them swings Esau.

Daily workout:
warm up:
3 rds
5 rings rows
10 push ups
10 walking lunges down turf and back

Part A:
Five rounds not for time of
Dips 15 reps (add weight if you can perform 20 bodyweight dips)

Pistols 10 reps (5 each leg)

Part B:
12 min AMRAP:
In teams of two one working while the other rest (can switch at any time)
One team member must hold a sandbag he/she cannot drop it (if dropped you will 250 meter row penalty to be performed after
10 sit ups
20 walking lunges
bear crawl down and back turf

Wednesday 04/25/17

Billy isn’t playing games this FFC!  Let’s get after it and put in the work!

Warm-up:

Double-unders – 3 minutes or 100 reps

10 Baby-makers

5 Perfect stretch

1 minute Samson stretch

Clean warm-up w/ empty bar

A.

20 minutes to work up on the following complex

2 squat cleans

2 jerks

B.

5 rounds for time

5 burpee box jump overs

10 pull-ups

20 air squats

 

Tuesday 04/25/2017

Steve demoing a back Extension and where not to go.

Daily workout:
Warm up:
400 meter run
then
2 rds
5 Inch worm out and perform 5 push ups and 5 football stretches
10 prone rows
15 squats

Part A:
Bench Press three sets of five (work on your progressions)

Part B:
12 Min EMOM
Even minutes 200 meter row (or 20 calories on airdyne)
Odd minutes 15 Slam balls

Monday 04/24/17

Warm-up:

Double-unders – 3 minutes or 100 reps

THEN 2 rounds

Squat w/ overhead reach – 4 times per side

Couch stretch – 1 min per side

Strict pull-ups – 8 reps

Lats on the floor – 30 seconds per side

A.

Front squat – 5 sets of 3

B.

21-15-9

DB thrusters (35/25)

Burpees

Saturday 04/21/2017

Last weeks Saturday class.  Come get some today!

Daily workout:
Warm-up
5 Lunge with Twist each leg
5 Squat with Reach each side
3 Windmill each side
5 Wall Slides
20 Wall Balls

A. Three rounds of:
10 Lft Arm Overhead Lunges
Rest 30 seconds
10 Rt Arm Overhead Lunges
Rest 30 seconds
10 Lft Arm Push Press
Rest 30 seconds
10 Rt Arm Push Press
Rest 30 seconds

B. For time:
40 Push-Ups
40 Sit-ups
40 Heavy Kettlebell Swings
400 Meter Run
30 Push-Ups
30 Sit-ups
30 Heavy Kettlebell Swings
400 Meter Run
20 Push-Ups
20 Sit-ups
20 Heavy Kettlebell Swings
400 Meter Run

Friday 04/21/2017

Deadlifts, deadlifts, deadlifts.

Warm up:
1000 meter run
then
2 rds
30 second iron man hold
10 push ups
10 squats

Daily workout
Part A:
Deadlift three sets of 8.  Work up in weight start at about 55% of you last 5RM

Work in three moderate sled pushes down and back

Part B:
Three rounds for time:
3 Sumo deadlifts @ 85% of your 5RM
15 v-ups
20 back extensions (try to use the GHD if possible) if not perform supermans

Thursday 04/20/17

6am sexy!

Warm-up:

Banded-walks – forward/backward/sideways

Then 2 rounds

Push-ups – 15 reps

1 minute paleo chair

Band pull-aparts – 15 reps

Superman with scapular retraction – 10 reps (best name I could come up with for this one)

A.

3 rounds

Row 500 meters

5 wall walks

1 rope climb

B.

Abs-plosion!!

4 rounds for quality

30 seconds – L-hang

30 seconds rest

30 seconds – hollow rocks

30 seconds rest

30 seconds – hold chin over the bar

30 seconds rest