GFB Fitness

Noah Sager

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January 31, 2019

The key here is to stay moving at a consistent pace. Get as many reps/distance as possible on these three movements. Don't forget that at every top of the minute you have 5 jumping ai squats!

1. Warm-up
5:00 row
-then-
2 rounds
20 walking lunges
15 bar kips

10 up-down do...

January 30, 2019

1. Warm-up
3:00 Row

-then-

3 rounds

10 shoulder taps

6 DB single leg deadlift (each leg)

6 DB single arm shoulder press (each leg)

2. Workout
11:00 AMRAP
50ft Handstand walk
11 DB STO. 50/35
11 DB deadlifts, 50/35

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

4. Accessory
5 sets

10...

January 29, 2019

Todays workout is a good ole-fashioned squat and press combo. Keep a constant pace and be able to close hard at the end! This is a great workout to test both your weightlifting and gymnastics, and to see if you thrive or suffer in that environment of both.

1. Warm-up

3 r...

January 28, 2019

1. Warm-up
5:00 

-then-

3 rounds

10 bar kips

10 hollow rocks

10 DB hang snatch (each arm)

2. Workout
For TIme
1-10
Hang Power Snatch, 75/55
TTB

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

4. Accessory

3 sets

100m Double KB front rack carry

January 26, 2019

1. Warm-up
5:00 bike, run, or row

-then-

3 rounds

10 RDL

10 Hang power clean

10 Front squat

2. Workout

Team of 2

10 rounds

20 cal bike

5 Power cleans, 225/155

*Alternate rounds

3. Cool-down

5:00 easy bike, run, or row

4. Accessory

100 banded tricep extension

into

100 banded face pulls

January 25, 2019

1. Warm-up
5:00 bike, run, or row

-then-

3 rounds

5 single arm thrusters (each arm)

10 box jumps, 24/20

20m duck walk

2. Workout

For time:
9 thrusters, 135/95
1,000-m row

15 thrusters, 135/95

1,000-m row

21 thrusters, 135/95

3. Cool-down

5:00 easy run, row, or bike

4. Accessory

3 ro...

January 24, 2019

1. Warm-up
5:00 row

-then-

2 rounds

20 air squats

40 single-unders

10 up-down dogs

2. Workout

25 AMRAP

1000m row

100 Double-unders

25 Burpees

3. Cool-down

5:00 easy bike, run, or row

4. Accessory

4 sets to find a 

10 RM Dual dumbbell bench press

January 23, 2019

1. Warm-up
5:00 bike, run, or row
-then-
3 rounds
10 suitcase deadlifts

10 v-ups

5 single arm shoulder press (each arm)

2. Workout

3 rounds for time of:
30 dumbbell snatches, 50/35
30 toes-to-bars

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

4. Accessory

Tabata 

Hollow Rocks

then

pi...

January 22, 2019

1, Warm-up
5:00 bike, run, or row

-then-

3 rounds

10 barbell RDL

10 Hang power clean

10 push press

2. Workout
"Grace"
For time:
30 Clean and Jerks, 135/95

3. Cool-down

5:00 easy bike, run, or row

4. Accessory

3 sets

1:00 Double KB overhead hold (moderate to heavy)

Rest as needed

January 21, 2019

1. Warm-up
5:00 bike, run, or row

-then-

2 rounds

10 scap pull-ups

10 up-down dogs

20 walking lunges

2. Workout
5 rounds for time:
10 Strict Pull-up
20 Push-ups
30 air squats
*Wear a vest if able

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

4. Accessory
4 sets

30 second single arm...

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