GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Intensity is key to success

November 16, 2018

You only have so much time given to you everyday to go to the gym. With all that priceless time spent in the gym, you have to make sure you're getting the most out of every moment. In todays workout you must focus the whole time on making sure you are putting in your maximum effort. Not doing so is risking the chance of you not getting the most out of your valued time. So go and SEND IT!

 

0:00-5:00

   Easy bike, run , or row

5:00-15:00

   5 scap pull-ups

   8 Bar kips

   10 single arm dumbbell high-pull (each side)

   100m row

15:00-22:00

   7 AMRAP
   8 CTB

   8 DB snatches, 50/35

22:00-30:00 (you will need this amount of recovery if you went hard enough)

   Easy bike, run, or row

30:00-45:00

   Every 3:00x5

   60 second right arm dumbbell over head hold

      *every 2o seconds perform 5 thrusters

   Repeat on the left side immediately after the right arm,

 

Go hard today everybody. This is a workout where intensity is king and must be pursued. Get the best out of your workout today. Go and Send IT!

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