GFB Fitness

Noah Sager

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June 29, 2019

1. Warm-up
4 rounds
20m single arm DB overhead carry (each arm)

10 single arm DB strict shoulder press (each arm)

12 bar kips

2. Workout
Team of 2
20 AMRAP *split however
50 cal ski
40 TTB
30 DB snatch, 70/50

3. Cool-down
7:00

10 cal row

5 up-down dogs

4. Accessory
For Time:

1...

June 28, 2019

1. Warm-up
4 rounds
12 cal row
10 empty bar hang muscle cleans

8 front squats

2. Workout
4 rounds for time:
15 Hang power clean, 135/95
15 wall ball, 20/14
500m row

3. Cool-down
7:00 Easy

8 cal bike

8 lateral leg swings (each)(

4. Accessory

5 x 10

Dual KB Front squat (3 second...

June 27, 2019

1. Warm-up
5:00 row, bike, or run
then
3 rounds
20 second bar hang

10 second handstand hold
5 single arm Russian KB swings (each arm)

2. Workout
4 rounds
3:00 on/2:00 off

20 alt hang DB snatch, 50/35
3 wall walks

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

June 26, 2019

1. Warm-up
8:00

8 yoga push-ups

50 single-unders

8 banded face-pulls

100m run

2. Workout
30:00 AMRAP
10 DB bench press, 60/45
50m reverse sled drag (Moderate)
70 double-unders
Rest 90 seconds b/w rounds
*If you get to 10 rounds stop

3. Cool-down
5:00 easy bike

4. Accessory

4 s...

June 25, 2019

1. Warm-up
7:00

10 cal row

10 empty bar front squats

10 bar kips

2. Workout
10 AMRAP:
15 cal row
10 front squats, 115/85
5 bar muscle-ups

3. Cool-down

5:00 EZ row

4. Accessory

Weighted strict chin-up

6 x 5 

(5 second negatives)

June 24, 2019

1. Warm-up
3 rounds

1:00 row

15 Russian KB swings

50 single-unders

10 hollow rocks

2. Workout
3 rounds for time of:
21 power cleans, 105/75
Run 400m
Plank hold for time equal to run time

3. Cool-down

7:00

10 cal row

5 up-down dogs

4. Accessory

3 sets

10 DB RDLs

20 alternating jumpi...

June 22, 2019

1. Warm-up
3 rounds
20 second bar hang 

10 bar kips

20 second handstand hold

5 up-down dogs

2. Workout

Team of 2
20:00 AMRAP *alternate movements
6 bar muscle-ups
25ft handstand walk

15 GHD sit-ups

3. Cool-down

7:00 EZ

8 cal row

10 second supinated bar hang

4. Accessory

Tabata

1st...

June 21, 2019

1. Warm-up
3 rounds

12 cal row

8 OHS (3 second negative)

50 single unders

2. Workout
4 rounds for time:
12 Hang squat snatch, 115/85
50 Double-unders

3. Cool-down

7:00 easy

8 cal row

8 pic pass through

4. Accessory

Tabata

Alternating jumping lunges (with a vest of possible)

June 20, 2019

1. Warm-up
5:00 row, bike, or run
 

2. Workout
3 rounds
5:00 on/1:00 off
20 alt jumping lunges
15 DB hang cleans, 50/35
10 hollow rocks

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

June 19, 2019

1. Warm-up
8:00

100m run

10 behind the neck pus-press

5 scap push-ups

2. Workout
25:00 AMRAP
12 Push-press, 135/95
12 CTB
200m run
Rest 90 seconds b/w rounds
 

3. Cool-dowd

7:00 EZ

8 cal bike

8 arm circles (each)

4. Accessory

8x8

DB floor press (3 second negatives)

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