GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Send IT Program

October 22, 2018

New programming coming your way this cycle! The new Send IT program  gives you a general warm-up, workout, and cool-down mixed with some skill work to get you the fitness you need in the right amount of time. This program allows you to get what needs to be done DONE in an hour or less. Now this program is still challenging, and will test your attention to the clock so you can get out on time and completely finished with your training. So how about it, are you going to send it?

October 16, 2018
0:00-10:00

  10 Samson walking lunge

  10 Hang Cleans (empty bar)

  20 Box step-up, 20"

  20 second elbow plank
10:00-15:00

  Get setup for metcon
15:00-35:00

  For time:
  4 rounds

  10 squat cleans, 115/75

  400m run 

35:00-45:00 (cool down)

  10 Cal bike

  20 second bottom of squat hold

  10 Cal bike

  10 up-down dogs

  

 

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