GFB Fitness

Noah Sager

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July 31, 2019

1. Warm-up
3 rounds

5 yoga push-ups

10 ring rows

30 second bar hang

2. Workout
20:00 AMRAP
10 Incline DB bench press (Somthing you can do unbroken)
2 legless rope climbs
15/12 cal ski

3. Cool-down
7:00

10 bar kips

10 cal row

4. Accessory

4 sets

5 wall walks

50 double-unders

rest 2...

July 30, 2019

1. Warm-up
3 rounds
10 cal row

5 up-down dogs

50 double-unders

2. Workout
6::00 AMRAP
10 cal row
10 burpee over rower
Rest 2:00
Repeat 2 more times

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

4. Accessory
4x 50ft

Dumbbell walking lunge (DBs at side)

July 29, 2019

1. Warm-up
3 rounds

100m run

8 yoga push-ups

8 bar kips

2. Workout
5 rounds for time of:
400-m run
30 push-ups
30 GHD sit-ups

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

4. Accessory

3 sets:

10/each side- Suitcase deadlifts

15 supermans

July 27, 2019

1. Warm-up
3 rounds
12 alternating squat thoracic extensions 

6 sumo inch worms

8 hollow rocks

2. Workout
Team of 2
30 AMRAP *alternate movements
15 Russian Swings (AHAP)
12 TTB
50ft single arm KB front rack carry/each arm

3. Cool-down

5:00 easy bike, run, or row

4. Accessor...

July 26, 2019

1. Warm-up
3 rounds

1:00 bike

5 sumo inch-worms

10 hollow rocks

20 second barbell overhead hold

2. Workout
Every 3:00 x 4
30/24 cal bike
MAX hang squat clean and jerk, 95/65

3. Cool-down
7:00

8 cal bike

8 squat thoracic extensions

4. Accessory

3 sets

20 Lat pull downs (pause at c...

July 25, 2019

1. Warm-up
3 rounds

20m single arm farmer carry each arm

5 up-down dogs

30 second bent knee hollow hold

2. Workout
5 rounds for time but also quality
20 burpees
20 single arm DB deadlift (10 each)
20 hollow rocks

3. Cool-down
5:00 EZ

Bike, run, or row

July 25, 2019

1. Warm-up
3 rounds

5 yoga push-ups

20m DB OH carry (each arm)

30 second bent knee hollow hold

2. Workout
20:00 AMRAP
12 strict press, (something you can do in 1 or 2 sets)
12 supine ring rows

15/12 cal bike

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

4. Accessory

3 x 8 (each arm...

July 22, 2019

1. Warm-up
3 rounds
1:00 bike

10 samson walking lunges

50 single-unders

2. Workout
15:00 AMRAP
400m run
100ft walking lunges

3. Cool-down
7:00 EZ

8 cal bike

8 lateral leg swings each

4. Accessory

3 sets

15 GHD Hip extensions + 20 second hold at the top

*Weighted if possible 

July 22, 2019

1. Warm-up
7:00 

10 cal row

5 sumo inch worms

10 bar kips

2. Workout

5 rounds for time of:
1-minute handstand hold
21 toes-to-bars

3. Cool-down
5:00

Easy nike, run, or row

4. Accessory
4 x 50m Farmer carry

Start moderate and build

July 20, 2019

1. Warm-up
7:00

10 cal bike

10 ring rows

10 Russian swings

2. Workout
Team of 2
20 AMRAP *break up as needed
50 Cal bike
500ft Sand bag bear hug carry, 150/100
12 legless Rope climb

3. Cool-down
7:00 EZ
8 cal bike

8 lateral lef swings (each)

4. Accessory

100 banded bicep curls

...

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