FBB Sessions December

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

 

3 rounds:
2 Thoracic Bridge
30-45 sec. Plank Hold
10 Plank March
10 Reverse Planks
10 Face Pulls

 

Superset A x 4/rest 60 sec.:
Lean Away Pull-Up, 3-5 reps, 3111
Paralette Pass-Troughs, controlled, 10-15 reps

 

Superset B x 4/rest 60 sec.:
Landmine Press, 8-12 reps/arm, 3111
Delt Raises Forward+Side, 6 reps/arm, 2121

 

Conditioning:
Strict Cindy (in pairs, IGYG, full round, remainder of time):
5/3 pull-ups
10/8 push-ups
15/12 squats

3rd session:

4 rounds:
10 Cal Bike
20 meters Bear Crawl
10 meters Quadruped Walk
20 meters OH Carry
10 One Arm Band Pulldowns

 

4 Combined Sets (grinder pace):
10-20 sec. active ring hang
6-10 swings
4-8 toes to rings
Rest 45-60 seconds

 

30 sec. Wall Sideways Walk or Box Around The World
ME – 3 Reps Strict HSPU/Box HSPU
Rest 45-60 seconds

 

12 Dual KB Swing
20 Floor Back Extension
Rest 45-60 seconds

 

Finisher (in pairs):
2000 meters row
Resting person holding forearm plank, whenever dropped, stop rowing.

4th session:

12 minutes:
50 Single Unders
20 Glute Bridges (add weight)
15 Sit-Ups
10 Jumping Squats (big jump, pause @ bottom)

 

Muscular Clean, 5 sets of 5-8 reps, rest 90 seconds*
*Decrease starting height of the bar in case of lack of hip contact

 

Clean Grip Deadlift, 3131, build to heavy double, rest as needed, 16 minutes

 

4 rounds (time cap: 12 minutes)
15 KB Swings
20 seconds L-Hang
5 Burpee Broad Jumps
200 meters Run

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