Functional Bodybuilding

1st- 29th March 2020

Warm up

4 Sets - Control of each movement is most important. Keep loads light and really focus on
feeling what small muscles are working for you.

40m Dual Kettlebell Rack Carry rest 30sec 20 Banded Clamshells/side rest 30sec 15 Scapular
Push Ups rest 60sec

A1)
Dumbbell Bench Press
30X1; 6-8reps x 2 sets; 4-6reps x 2 sets; rest 45sec (Semi-supinated grip)

A2)
Single Arm Dumbbell Row

2111; 6-8reps/arm; rest 90sec x 4 sets

B1)
Supinated Ring Row
21X2; 6-10reps; rest 60sec x 3

B2)
Forearm Plank
45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3

C)
4 Sets Not for Time

FBB 9th February – 1st March

9th February

4 Sets - Control of each movement is most important. Keep loads light and really focus on
feeling what small muscles are working for you.

40m Dual Kettlebell Rack Carry rest 30sec 20 Banded Clamshells/side rest 30sec 15 Scapular
Push Ups rest 60sec

A1)
Dumbbell Bench Press
30X1; 6-8reps x 2 sets; 4-6reps x 2 sets; rest 45sec (Semi-supinated grip)

A2)
Single Arm Dumbbell Row

2111; 6-8reps/arm; rest 90sec x 4 sets

B1)
Supinated Ring Row
21X2; 6-10reps; rest 60sec x 3

B2)
Forearm Plank
45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3

C)
4 Sets Not for Time
40sec Wall Sit 12 Diamond Pus

FBB February

2nd February

3-4 Sets

10 SLB Knee Extensions/side (as high as possible, both knees locked)

60 sec Plank March

5 Inch Worms 

A) KB Walking Lunges 20m, 40m, 60m, 80m, rest 2 mins*

*challenge yourself/after each set (or if broken) - 20 narrow stance Goblet Squats;

B1) Strict Supinated Pull-up 31X2; 5-7 reps; rest 15 sec x 5 sets (sub with barbell pull-ups) 

B2) Jumping Lunges (unweighted) max effort in 60 sec; rest 60 sec x 5 sets

C) 10 min Continuous Grind

16 FR Goblet or DB Squats (unbroken)

8 Supinated Ring Rows (hold 1sec at t

Functional Body Building – January

5th January

3 Sets - Build load with each set of weighted movements. 

6-8/arm Half Kneeling Landmine Press (2111 tempo)

10 Side Planks Clamshell/side

10 Single Arm DB Powell Raise/arm

Flow through

A1)
Glute Bridge Dumbbell Bench Press
30X0; 6-8reps x 3 sets;
A2)
Bench Prone DB Flyes
21X1; 8-10reps x 3 sets;

A3)
Arch-Ups
20-30reps x 3 sets; rest 60 sec;

B1)
Box Step Up
(Dumbbells loaded at your sides) 10-12 Alternating Reps, x 3 sets;

B2)
False Grip Ring Row
2011; 8-12 reps, x 3 sets;

Functional Body Building – December

1th December

AMRAP 12:

20/15 Calories
5 Inch Worms w/Push-Up
20 Wall Balls
60 sec. Wall-Sit w/Angels

A1) Glute Bridge Dumbbell Bench Press
30X0; 6-8reps

A2) Dual Dumbbell Bent Over Row
20X2; 6-8reps; rest 90sec x 4 sets

B1) Ring Face Pull
21X0; 10-12reps; 

B2) Chinese Plank
45-60 sec; rest 90sec x 4 sets

AMRAP 8:
10 Paralette Push-Ups
30 sec. Supinated Grip Hang