GFB Fitness

Noah Sager

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September 7, 2019

1. Warm-up
3 rounds

1:00 ski

10 bar kips

5 sum-inch worms

2. Workout
Team of 2
30:00 AMRAP *alternate rounds
10 Cal Ski 5 Bar muscle-up
10 Dual DB hang clean, 50/35

3. Cool-down
5:00 

Was bike, run, or row

4. Accessory

Every 3:00 x 5

10 Heavy DB bench press

20 light DB bench pre...

September 6, 2019

1. Warm-up
3 rounds
1:00 bike

10 ring rows

20 second bar hang

2. Workout
10 rounds for time
10 cal bike
1 legless rope climb
1 rope climb

3. Cool-down
5:00 easy bike, run, or row

4. Accessory

3-5 rounds
10 bent over barbell rows

10 DB hammer curls

September 5, 2019

1. Active Recovery

30-40 Minutes: EZ Run, Row, Bike, Swim, etc.

2. Mobility

20-30 Minute: Yoga/Mobility/Stretch

3. GET OUTSIDE THE GYM!

OR

4. Make up a workout you missed

September 3, 2019

9/04/19

1. Warm-up
3 rounds

20m OH DB carry/each arm

10 bird dogs

50 single-unders

2. Workout
6 rounds
12 hang DB snatch, 50/35
8 Burpee to TTB
100m run

3. Cool-down

5:00 easy run, row, or bike

4. Accessory

Tabata
DB shoulder press, LIGHT

then

Accumulate 150 banded pull-aparts

September 2, 2019

1. Warm-up

3 rounds

1:00 row

20 second handstand hold

10 samson walking lunges

2. Workout
15:00 AMRAP
15/12 cal row
7 strict HSPU
50ft OH barbell waking lunge, 95/65

3. Cool-down
5:00 easy bike, run, or row

4. Accessory

4 sets

10 x One arm high pull/each

September 1, 2019

1. Warm-up
3 rounds

12 alternating cossack squats

6 sumo-inch worms

20 second supinated bar hang

2. Workout

3 rounds for time of:
50 squats
7 strict muscle-ups
10 hang power cleans, 135/95

3. Cool-down
5:00 easy bike, run, or row

4. Accessory

3 sets

10 bulgarian split squats (e...

August 31, 2019

1. Warm-up
3 rounds

1:00 Bike

10 PVC pass throughs 

10 Russian KB swings

20 second handstand hold

2. Workout

Team of 2
25:00 AMRAP *alternate movements

15 cal bike

12 HSPU

12 Hang Dual KB clean, 50/35

3. Cool-down

5:00 easy bike, run, or row

4. Accessory

3 sets

10 DB bench press (He...

August 30, 2019

1. Warm-up
3 rounds
5 sumo-inch worms

20m single arm waiter carry/each arm

50 single-unders

2. Workout

EMOM Until failure

Power clean, 135/95

Box jump over, 24/20

*add 1 rep to each movement every round

3. Cool-down

5:00 easy bike, run, or row

4. Accessory

3 rounds

50 banded pull-...

August 29, 2019

1. Active Recovery

30-40 Minutes: EZ Run, Row, Bike, Swim, etc.

2. Mobility

20-30 Minute: Yoga/Mobility/Stretch

3. GET OUTSIDE THE GYM!

August 28, 2019

1. Warm-up
3 rounds

5/5 single arm DB shoulder press

10 bar kips

30 second OH bar hold

2. Workout
6 rounds
15 push-press, 115/85
15 TTB
Rest 1:00
*Unbroken is the goal

3. Cool-down
5:00 easy bike, jog, or row

4. Accessory

 Tabata hip extensions

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