FBB March

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 knees-to-chest

200m run

 

conditioning:

200 russian twists (add object if possible)*

 

*every 50 reps do:

10 single arm ring rows w/twist (per arm)

10 single arm jefferson curls (per arm)

time cap: non existent 

 

 

3rd session: lower body volume

 

warm-up: running game, 8 min emom: skips, wall-sit

 

movement: 90/90’s

 

volume build-up:

400 m walking lunges (8 x 50m)*

*if you break the set, go for 200m run

time cap: 15 minutes

 

superset:

5 single leg cone touches (per leg, use pvc if lack of tension)

10 floor windshield wipers

15 single leg glute bridges (per leg)

 

not for time:

crawl home

 

 

4th session: bodyweight strength

 

warm-up: 

partner wb’s rolls & throws

 

into:

 

4 rounds:

10 end range box arm raises (per arm)

10 wb pass-troughs

10 bike/ski cals

 

movement: down-dogs, hindu press-ups, back extension iso leans

 

superset:

6-8 pull-ups/box pull-ups

6 feet elevated paralette cross arm push-ups (per arm)

90 sec. rest

x5

 

conditioning:

l-sit/hang while partner does burpees*

*accumulate 100

time cap: 10 minutes

 

 

5th session: fitness application 

 

warm-up: wb volleyball

 

movement: 90/90’s

 

wod:

 

800m parter run w/wb,

200m parner carry,

200m odd object carry,

200/150 cal row,

5/4 ton deadlifts (cumulative)

100m handstand/wheelbarrow walk (each)

 

 

 

 

 

 

 

 

 

 

 

 

 

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