Functional Bodybuilding

Functional Body Building – December

November 29, 2019

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

 

 



FBB November

November 2, 2019

3rd November

A) AMRAP 8:
40m dual kb front rack carry
15 scap push-ups
10/8 calories AB


B) 3 RNFT:
12 sidelying rotations/side
60 sec. plank
5 hindu press-ups (use paralettes for increased depth)


C) 4 sets:
16-20 alt db incline bench press (have 1-2 reps in the tank left)
me alt db bent over row @ 22.5/15kg

rest 60-90 sec.

 

AMRAP 15:

15 goblet squats @ 32/24

60 sec. elbow plank

10 db curl and press

5 burpees over db

 

10th Nov


FBB October

October 5, 2019

6th October

optimisaton:
4 minutes partner wb throws
gymnastic pushes 3×20 sec
t-spine kb opener#
 
4 sets:
6 half kneeling landimne press/side, 31×2
12 side plank rotations/side, add weight if possible
rest 60 seconds
 
3 sets:
8-12 db z-press,
8-12 dual db bent-over-rows
max effort

FBB September

September 1, 2019

 

1st September

 

3 rounds:

10/8 cal ski

10 plate squats

10 cal bike

10 plate halos in squat

 

4 sets:

10 landmine press

30-45 sec. iron db hold

50 meters plate pincers carry

rest 1 minute

 

4 sets:

60 sec. kb goblet wall-sit

20 kb lunges

60 sec. wall-sit

1-2 broad jumps

2 minutes rest


FBB August

August 10, 2019

11th August

 

warm-up in pairs:

a: me internal torque wb press

b: plank into wall walk

x3

 

8-10 parallette push-up

6-8 z-press into

me db int. torque hold

40-60'' weighted plank

x3

rest 15-30 sec. between exercises/60-90 sec. between sets

 

8/side filly press

me kb upright row

20m/side single arm oh/front rack carry 

x3

 

me chin over bar hold/3 beautiful negatives

12-15 ring rows

20 lat pulldowns

x3

 

8 minute AMRAP:

500 m row/ski

20 straight arm R


FBB July

July 6, 2019

7th July

 

movement: standing flow

 

set #1:

50-40-30-20-10 shoulder taps (go up the wall if possible)

25-20-15-10-5 banded lat pull-downs

*rest 1:1 after both

 

set #2:

1-2-3-4-5-6-7-8-9-10 db push-ups

rest 20 seconds

10-9-8-7-6-5-4-3-2-1 renegade rows

rest 20 seconds

 

set #3:

30 meters x-body carry

5 box step-ups/side

30 meters x-body carry

5 lunges/side

200 meters run

rest 1 minute

x3-4

 

stretch

 


FBB June

June 1, 2019

2nd June

 

A)

AMRAP 8:

40m dual kb front rack carry

15 scap push-ups

10 cals

 

B)

12 minutes:

12 sidelying rotations/side

60 sec. plank

x3 (add weight)

 

3 hindu push-ups

30 sec. prone angel hold

x3

 

20 sec. gate hold

20 sec. assisted opener (wall)

x3

 

C1)

E3MOM x 4

16-20 alt db bench

me alt db bent over row

 

C2)

E3MOM x 4

me chin-ups/supinated ring rows (go with partner and assist)

10-1


FBB May

May 4, 2019

 

5th May

 

movement: prone angels, 90/90's + shoulders, hip rotations

 

6 minute emom, 45 sec. work:

kb crossbody cossack squats

face pulls

 

 

8, 6, 5, 4, 3 banded deadlifts @ 41x2

6-8 supine/ring pull-ups 

x5

rest 90 seconds

 

10 nordic curls

me rear delt flies (heavy)

12/8 cal ski

x3

rest 60 seconds

 

finisher: plate jumping game

 

 

12th May

 

800


FBB April

April 4, 2019

session 1, vertical push/pull:

 

3 rounds:

10 calories

10 oh wb throws

10 pvc pipe prone oh press

 

10 minutes:

5 iso quadruped rotation/side 

5 thoracic bridges/side

10 anti-extension angels*

*partner holds thoracic extension on foam roller, once done, swap

 

4 sets:

10 half kneeling db press/side

max effort alternating db row (same weight)

rest 90 seconds

 

4 sets:

6 supinated grip pull-ups (w/20 seconds hold at the bottom when starting the set)

30 seconds wall-walk hold

rest 1 minute

 

conditioning:

max distance in remaining time of single arm


FBB March

March 1, 2019

1st session: upper body volume

 

warm-up: bands, rotator cuff focus

 

movement: standing torso rotations & leans

 

gvt style:

10 db floor press

10 plate flies

60 sec. rest

x10

 

conditioning:

5 min. KB snatch test

rest 3 minutes

2 x tabata, rest 2 minutes between:

hangs & l-hangs

 

end range lats & pec iso stretches

 

 

2nd session: rotational focus

 

warm-up: chinese ball

 

movement: full lunge matrix

 

4 rounds not fot time:

20 single arm oh lunges

6 crossbody kn


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