GFB Fitness

Noah Sager

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May 30, 2019

1. Warm-up
3 rounds
1:00 bike

10 lateral box step-ups (each side)

10 up-down dogs

2. Workout

8:00 AMRAP
6 Box jump overs, 30/24
6 Thrusters, 95/65

3. Cool-down

7:00 EZ
8 cal row

20 second samson stretch (each leg)

4. Accessory

Bulgarian split squat drop sets

3 sets (each leg)

10...

May 30, 2019

1. Warm-up

5:00 easy row (nasal breathing)

2. Workout (active recovery)

25:00 for QUALITY
10 lateral box step-ups (each)

8 pallof press (each)

5 single-arm ring row (each)

20 hollow rocks

3. Cool-down

5:00 easy row (nasal breathing)

May 28, 2019

1. Warm-up
8:00

8 behind the neck shoulder press

6 ring kips

10 cal bike

2. Workout
35:00 AMRAP
10 Push-press, 135/95
5 muscle up
15 cal bike Rest
90 seconds b/w rounds

3. Cool-down
7:00

8 cal bike

5 up-down dogs

4. Accessory

4 sets

10 incline DB bench press (3 second negatives)

...

May 28, 2019

1. Warm-up
3 rounds
1:00 bike
10 single arm Russian KB swings (each arm)

5 up-down dogs

50 single-unders

2. Workout
10:00 AMRAP
10 DB cleans, 50/35
15 ghd sit-ups
30 double-unders

3. Cool-down
7:00 EZ

8 cal row

8 lateral swings

4. Accessory

4 sets

10 single arm high pulls-each...

May 27, 2019

1. Warm-up
8:00

100m run

5 up-down dogs

10 bar kips

5 pause air squat (5 second)

2. Workout
"Murph"

For Time:

1 mile run
100 pull-ups

200 push-ups
300 air squats

1 mile run

*perform with a 20lb/14lb vest or body armor if available

3. Cool-down

5:00-10:00 EZ bike or row

4. Accessory

...

May 25, 2019

1. Warm-up
3 rounds
1:00 bike

10 up-down dogs

10 banded OHS

5 squat jumps (high)

2. Workout
Team of 2
20:00 AMRAP *alternate movements
10 Bar facing burpee
10 OHS, 115/85
15/12 cal bike

3. Cool-down
7:00 EZ

8 cal row

20 second samson stretch (each side)

4. Accessory

2 sets

100 b...

May 24, 2019

1. Warm-up
3 rounds
250m row

8 empty bar thrusters

5 scap pull-ups

12 bar kips

2. Workout

5 rounds for time
8 thrusters, 105/75
12 toes to bar

3. Cool-down

7:00 EZ

8 cal row

8 lateral leg swings

4. Accessory

Every 2:00 x 5

20 back rack lunges

Increase weight each set to a heavy 20

May 23, 2019

1. Warm-up
5:00 bike, run, or row
-then-
2 rounds
10 samson walking lunges

10 up-down dogs
10 dead-bugs

2. Workout
2 rounds for time:
800m run
1k row
2k bike

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

4. Accessory

100 hollow rocks for quality

May 22, 2019

1. Warm-up
3 rounds
10 ring kips
10 second bottom of ring dip hold

5 muscle snatches

5 Ohs Squats
5 drop snatches 

2. Workout
10 EMOM
3 muslce-ups
3 snatches, 135/95
*Add reps if you"re legit fit

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

4. Accessory
4 set...

May 21, 2019

1. Warm-up
8:00

10 Cal row
5 up-down dogs
8 hang muscle clean into front squat

2. Workout
3 rounds for time:
30 Cal row
20 target burpees
10 hang power cleans, 185/125

3. Cool-down
5:00 EASY row

4. Accessory
4 sets

20 banded lat pull-downs (3 second eccentrics)

1:00 plank

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