Functional Bodybuilding

FBB February

February 7, 2019


1st session:


kb drills warm-up


4 rounds (flow style):

12 one arm bench press
10 kb halos
8 rotational kb snatch
6 strict crossbody knee-to-elbow
4 one-arm push-ups
20m kb farmer's carry



2nd session:


quadruped walk forward, backward, sideways,
*10 hollow rocks between


3 rounds:
5 forearm plank arm extensions
8 low ring rows


5 minutes shoulder movem

FBB sessions January

December 30, 2018

1st session


10 minutes:

10 Burpees High Jump

ME Cuban Press (weaker arm - match number with other)

10 Single Arm Ring Rows (per arm)


a) Standing DB Strict Press build to 8 RM

4x8 @ 80% into 15-30 sec. Chin Over Bar Hold

Rest 90 sec.


b) 4 x Alternating DB Bent Over Row @ 22.5/15 kg

into 2 min. recovery pace PVC Strict Press

Rest 60 sec.


c) Strict Cindy (pairs, IGYG, try to go unbroken rounds, if not decrease reps, keep difficulty high)



2nd session


FBB Sessions December

December 2, 2018

1st session

3 rounds:
1 minute AB
10 ring rows
10 squats
10 broad jumps
10 single-leg glute bridges (per leg)
1 minute wall-sit w/arm slides (angels)


Superset A x 4/rest 90 sec.:
Suitcase RNT Reverse Lunge, 6-8/leg, 2020
Single Arm DB Upright Row, 6-8/arm, 3111


Superset B x 4/rest 90 sec.:
20 DB Walking Lunges (one db overhead, one on shoulder, 10 lunges/side)
Dual DB Row, minimum 10 reps, 2121
30-45 sec. Ring Plank


AMRAP 10 minutes:
40 m KB Front Rack Carry
10 KB FR Squats
20 m KB FR Lunges
40 m KB Farmers Carry
*try to go UB

2nd session:

Thera-band Shoulder Work

November FBB Sessions

November 22, 2018


1st session:



12 min. EMOM (up to 45 sec. of work):
Plank march
Active hang
Megaset A x 3/rest 90 sec.: 
DB glute bridge bench press; 21x2; 6-8 reps
Single arm ring-rows; 21x2; 6-8 per side

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