GFB Fitness

Noah Sager

  • White Facebook Icon
  • White Instagram Icon
GET IN TOUCH

February 28, 2019

1. Warm-up
4 rounds
150m row (increasing intensity each round)

10 air squats

5 up-down dog

2. Workout

Rowing for distance

8 rounds

2:00 on/1:00 off

3. Cool-down

5:00 row

4. Gymnastics

5 rounds

3 strict muscle-ups

12 hollow rocks

February 27, 2019

1. Warm-up
8:00 AMRAP

10 cal row

5 up-down dogs

10 second Handstand Hold

5 scap pull-ups

2. Workout

For Time:

50 burpees

40 HSPU

30 CTB

20 strict HSPU

10 BMU

3. Cool-down

5:00 easy bike, run, or row

4. Accessory

3 supersets

10 bent over barbell row

into

20 banded bicep curls

February 26, 2019

Nice little shoulder burner for y'all today! If I were to break up anything, it would be the TTB. Picking up that barbell  more times than you want is not fun nor efficient. Keep the push-press unbroken for as long as possible.

1. Warm-up

3 rounds

8 empty barbell kip...

February 25, 2019

1. Warm-up
8:00
10 cal row
8 DB shoulder press *1 second hold at the top

6 supine ring row

2. Workout
5 rounds for time:
2 legless rope climbs
20 DB snatches, 65/45

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

4. Accessory

4 sets
50ft Double KB front rack walking lunge
AHAP

February 23, 2019

1. Warm-up
3 rounds
50 single-udders
25 Russian Swings
10 Push Jerks, empty bar

2. Workout
Team of 2
For Time:
400 double-unders
30 clean and jerks, 185/125
400 double-unders
20 clean and jerks, 205/145
400 double-unders
10 Clean and jerks, 225/155

3. Cool-down
5:00 easy...

February 22, 2019

The Open is here! The first workout is shown below. Find YOUR pace on this one. Be consistent with YOUR pace. Don't worry about who's going fast on the row and who's going unbroken on wall-balls. Now is the time to focus on YOU and what YOU have to do to be successful...

February 21, 2019

1. Warm-up
3 rounds

200m row

20 walking lunges

10 scap pull-ups

2. Workout
Rowing for distance:
10 rounds
1:30 on/:30 off

3. Cool-down

5:00 easy bike, run, or row

4. Accessory
3 sets: 12-15 reps

Seated Dual DB Hammer Curls
then
50 banded pull-aparts

February 20, 2019

GO! Todays workout is all about your go. Can you go faster? Can you pick up the bar when you don't want to? Can finish strong? You have control of every single one of these answers.

1. Warm-up
3 rounds (each arm/with a KB or DB)
5 one arm high pull
5 one arm hang snatch...

February 19, 2019

Todays workout is going to test your strength and your ability to gage it when you start to become fatigued it. Stay smooth on those cleans, I don't want to see any mashed potatoes out there. 

1. Warm-up
5:00 row
-then-
3 rounds
10 cossack goblet squats
10 supine ring r...

February 18, 2019

Being able to handstand walk with a higher heart rate is a very useful too when  competing in fitness. This workout tests and helps you learn how to adapt to that skill,

1. Warm-up
3 rounds
10 cal bike

10 scap pull-ups

30 second handstand hold

2. Workout
15 AMRAP
20 Cal Bi...

Please reload

Featured Posts

Compounding Fitness

January 4, 2017

1/2
Please reload