FBB February

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 movement:
lat crossbody pull-down into pec raise x3x10 sec./side
arch side shifts

 

4 sets, keep moving:
1 wall walk into 20 sec. hold
8 strict supinated pull-ups, 21×2
5 recovery burpees

 

4 sets, keep moving:
5 shspu, use box & paralettes
8 lat pulldowns
10 recovery ring rows

 

partner workout:
120/80 cal bike*
while partner amrap d-ball/sb carry

 

 

3rd session:

 

group work:
10 air squats
10 jumping jacks
10 thoracic lunges
*until everyone has completed 50m sled sprint

 

5 minutes rotational movement work:
90/90 leg raises x3 each leg/side (10 sec. hold)

 

gvt style:
10 farmer’s walking lunges
10 rkbs
rest exactly 60 seconds
x 10

 

superset, flow style:
5 single leg box jumps
5 crossbody box stepovers
x4

 

 

4th session:

 

4 minutes partner wb throws,
gymnastic pushes 3×20 sec.

 

3 sets:*
10 quadruped rotations
5 quadruped obliques isometric holds, 10 seconds each
*optional

 

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 push-ups,
rest 90 seconds

 

4 sets:
250/200 m row,
10 dual db push-press
10m oh walk
10 db thrusters
10m db bearl crawl

 

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