GFB Fitness

Noah Sager

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March 29, 2019

1. Warm-up

50 cal row

-then-
4 rounds

50 single-unders

20 second Handstand Hold

12 OHS

2. Workout

Team of 2

20:00 AMRAP

200 double-unders

30 strict HSPU

15 synchro OHS, 135/95

3. Cool-down

5:00 EZ bike, run, or row

4. Accessory

8x8 DB Bench Press

Rest 30 seconds between sets

-then-

100...

March 29, 2019

    Consistency, a word we hear a lot. Not just in the fitness community, but in all areas of life. Anything you want to be successful at and be great at requires you to be consistently going after it. We've learned time and time again that consistency wins because it...

March 28, 2019

1. Warm-up
4 rounds

20 Russian KB swings

10 Kips Swings

5 up-down swings

2. Workout

5 rounds for time:
12 KB deadlift, 70/53

6 Bar MU

3. Cool-down

5:00 EZ bike, run, or row

4. Accessory

8x8 Pronated lat pull-down

*Rest 30 seconds between sets

-then-

400m single arm farmer carry

*alt...

March 28, 2019

1. Warm-up
10:00

10 lateral leg swings (each arm)

20 lateral banded step-overs

5 lateral box step-ups

2. Workout

20:00 AMRAP

500m row

1k bike

400m run

3. Cool-down

5:00 EZ bike, run, or row

4. Accessory

For Time:

100 Hollow Rocks

March 27, 2019

1. Warm-up
3 rounds

15 cal row

10 tall cleans

5 up-down dogs

2, Workout

3 rounds for time:
15 Squat clean, 135/95
20 ring dips

3. Cool-down

7:00

6 cal bike

10 lateral leg swings (each leg)

4. Accessory
4 sets 

8 Single arm shoulder press (each arm)

30 banded pull-aparts

8 barbell r...

March 26, 2019

1. Warm-up
3 rounds

12 cal row

10 single arm shoulder press (each arm)

8 hollow rocks

2. Workout

For Time
10-1
Hang DB Snatch (left), 50/35
Hang DB snatch (right)
TTB

3. Cool-down
7:00 EZ

150m row

8 thoracic rotations (each side)

4. Accessory

"Tabata"

Dual Dumbbell Row

*During res...

March 25, 2019

1. Warm-up
4 rounds
10 cal bike

10 box step-ups

10 shoulder taps

2. Workout
15 AMRAP
30/24 Cal Bike
20 Pistols
50ft Handstand Walk

3. Cool-down

5:00 easy bike, run, or row

4. Accessory

3 sets

50ft KB front rack walking lunge (AHAP)

March 23, 2019

1. Warm-up
3 rounds

10 cal row

50 single-unders

5 up-down dogs

10 sit-ups

2. Workout

Team of 2
20:00 AMRAP
200 double-unders
20 synchro burpees
40 GHD sit-ups

3. Cool-down

5:00 EZ row bike, or run

4. Accessory

10 rounds

10 Dual DB Hammer curls

10 tricep extensions

March 22, 2019

Todays workout is all about being comfortable with being uncomfortable. This is one is going to be spicy if you do it right and go hard. Not much to it. Break up intentionally and with purpose, not because you "need: to. Go and get it y'all!

1. Warm-up
3 rounds

1:00 row
...

March 20, 2019

1. Warm-up

3 rounds

10 cal bike

10 pause goblet squats (light)

10 up-down dogs

3. Workout

20:00 AMRAP

2k bike

50 air squats

25 push-ups

3. Cool-down

7:00 ez bike, run, or row

4. Accessory

5 sets

10 hollow rocks

20 second hollow hold

1-2 minute rest

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