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

Please reload

Featured Posts

Compounding Fitness

January 4, 2017

1/2
Please reload

Recent Posts

September 7, 2019

September 6, 2019

September 5, 2019

September 3, 2019

September 2, 2019

September 1, 2019

August 31, 2019

August 30, 2019

August 29, 2019

August 28, 2019

Please reload

Archive
Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
GFB Fitness

Noah Sager

  • White Facebook Icon
  • White Instagram Icon
GET IN TOUCH