GFB Fitness

Noah Sager

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GET IN TOUCH

August 31, 2019

1. Warm-up
3 rounds

1:00 Bike

10 PVC pass throughs 

10 Russian KB swings

20 second handstand hold

2. Workout

Team of 2
25:00 AMRAP *alternate movements

15 cal bike

12 HSPU

12 Hang Dual KB clean, 50/35

3. Cool-down

5:00 easy bike, run, or row

4. Accessory

3 sets

10 DB bench press (He...

August 30, 2019

1. Warm-up
3 rounds
5 sumo-inch worms

20m single arm waiter carry/each arm

50 single-unders

2. Workout

EMOM Until failure

Power clean, 135/95

Box jump over, 24/20

*add 1 rep to each movement every round

3. Cool-down

5:00 easy bike, run, or row

4. Accessory

3 rounds

50 banded pull-...

August 29, 2019

1. Active Recovery

30-40 Minutes: EZ Run, Row, Bike, Swim, etc.

2. Mobility

20-30 Minute: Yoga/Mobility/Stretch

3. GET OUTSIDE THE GYM!

August 28, 2019

1. Warm-up
3 rounds

5/5 single arm DB shoulder press

10 bar kips

30 second OH bar hold

2. Workout
6 rounds
15 push-press, 115/85
15 TTB
Rest 1:00
*Unbroken is the goal

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

4. Accessory

 Tabata hip extensions

August 27, 2019

1. Warm-up
3 rounds
1:00 cal row

10 KB RDL

30 second goblet squat hold

2. Workout
13:00 AMRAP
10 burpee box jumps, 24/20
20 KB swings, 50/35
30 air squats

3. Cool-down

5:00 easy bike and row

4. Accessory

3 x 20 Alt. DB step-ups

August 26, 2019

1. Warm-up
3 rounds

50 single-unders

10/10 Single arm Russian KB swings

20 second bar hang

2. Workout
5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups
Women: two 35-lb. DBs for C&J, one for pull-ups
Men: two 50-lb. DBs for C&J, one f...

August 24, 2019

1. Warm-up
3 rounds

5 sumo inch-worms

20 alt banded step-overs

20m SA OH DB carry 

2. Workout

Team of 2
100 cal bike buy in
-then-
50-40-30-20-10
Dual Hang KB squat cleans
Dual KB push press

#35/20

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

4. Accessory

5 x 10

DB bench (AHAP)

August 23, 2019

1. Warm-up
3 rounds
5 sumo inch-worms

10 scap pull-ups

10/10 DB high-pull

2. Workout
6 rounds fot time
5 Power snatch, 155/105
10 TTB

3. Cool-down

5:00 easy bike, run, or row

4. Gymnasty

6 x 50ft unbroken handstand walk

August 22, 2019

1. Warm-up

8:00
50 single-unders
20 alt shoulder taps (push-up postition)
5 sumo inch-worms

2. Workout
20:00 AMRAP
50 double-unders (100m run)
12 DB bent over rows, 50/35
8 DB burpee deadlift

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

August 21, 2019

1. Warm-up
3 rounds

1:00 row

8/8 single arm DB Floor press

20 second bar hang

2. Workout

For TIme
10-1 Bench press, 135/95
Strict pull-ups

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

4. Accessory

100 hollow rocks for time

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