GFB Fitness

Noah Sager

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April 29, 2019

1. Warm-up
3 rounds
20 second OH DB hold (each arm)

10 single arm Russian KB swings (each arm)

5 up-down dogs

2. Workout
For Time:
10-1
Hang DB snatch (left), 50/35
Hang DB snatch (right)
Burpee over dumbbell

3. Cool-down
7:00 EZ
10 cal row

5 thoracic rotations (each side)

4...

April 29, 2019

1. Warm-up
9:00 EZ AMRAP

5 up-down dogs

10 second bottom ring dip hold

5 box step-ups (each leg)

10 second hanging L-sit hold

2. Workout
20:00 AMRAP:
5 strict L pull-ups
10 ring dips
15 single-leg squats

3. Cool-down
7:00 EZ

10 cal bike

10 kip swings

4. Accessory
3 sets

16 alter...

April 26, 2019

1. Warm-up
3 rounds
10 cal row

10 bar kips

10 Russian KB swings

2. Workout
Team of 2 *alternate movements
25:00 AMRAP
10 cal row
5 devils press, 50/35
8 strict pull-ups

3. Cool-down
7:00 Easy
10 cal row

5 sumo inch-worms

4. Accessory

100 banded pull-aparts

100 face-pulls

100 tr...

April 26, 2019

1. Warm-up
3 rounds
1:00 bike

:20 DB overhead hold

10 samson walking lunges

12 shoulder taps

2. Workout
8:00 AMRAP
100ft SA DB OH walking lunge, 50/35
50 ft handstand walk

3. Cool-down
7:00 Easy
10 cal bike

5 up-down dogs

4. Accessory
3 sets

20 single arm Russian KB swings (ea...

April 25, 2019

1. Warm-up
3:00 easy row

-then–

3 rounds

5 up-down dogs
10 samson walking lunges

2. Workout
15:00 AMRAP
400m run
10 burpees
20 walking lunges

3. Cool-down
5:00 easy row

4. Accessory
5 sets

5-10 strict TTB

30 second hip extension hold

April 23, 2019

1. Warm-up
3 rounds
1:00 bike

15 single arm KB swings (each)

10 Bar kips


2. Workout
4 rounds for time
5 Power clean, 245/165
10 Bar muscle-up
20 cal Bike
 

3. Cool-down
7:00 Easy

10 cal row

10 samson walking lunges

4. Accessory
4 sets

12 DB Arnold press (3 second eccentrics)

Ma...

April 22, 2019

1. Warm-up
5:00 row

-then-

2 rounds

15 single arm shoulder press (each)

12 bar kips

10 scap pull-ups

2. Workout

10:00 AMRAP
20 Hang DB clean and jerk, 50/35
15 Pull-up

3. Cool-down

7:00 EASY

10 cal bike

5 thoracic rotations (each)

4. Accessory

100 chest supported DB rows

*light to m...

April 22, 2019

1. Warm-up
3 rounds
12 cal row

50 single-unders

10 single arm thrusters

2. Workout
3 rounds for time of:
500-m row
100 double-unders
20 thrusters, 95/65

3. Cool-down

5:00 easy bike, run, or row

4. Accessory

8x8 DB box set-up

Rest 30 second in between sets

April 19, 2019

1. Warm-up
3 rounds
1;00 bike

20 Russian KB swings

5 tall cleans

2. Workout
Team of 2 *alternate rounds
20:00 AMRAP
10 rounds
20 cal bike
5 squat clean, 205/145

3. Cool-down

7:00

8 cal bike

10 squat thoracic rotations

4. Accessory

Gun Show

Set of "21" barbell curls

Superset with...

April 19, 2019

1. Warm-up
4 rounds
10 samson walking lunges

12 bar kips

20 second DB overhead hold

2. Workout
12:00 AMRAP
10 Dual KB push press, 35/20
50ft walking lunge

3, Cool-down

5:00 easy bike, run, row

4. Accessory

Banded sumo-stance good-mornings

5 x 20

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