FBB sessions January
December 30, 20181st 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
4×8 @ 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
Run 800 m
10 minute EMOM:
Active Bottom Squat
Half Squat Clamshells
Downdog Banded Knee Extension
Hollow Rocks
Single Leg RDL PVC Drill for 5 minutes.
a) Waterfall:
3 rounds:
1000m Bike
6 DB Crossbody RDL (per side)
1 min. rest
3 rounds:
500 m Row
18 DB Walking Lunges
1 min. rest
3 rounds:
500 m Ski
24 jumping lunges
into 50 banded Air Squats each
TC: 21 min.
Cool Down: 5 minutes any machine, partner PNF stretch
3rd session
12 minute EMOM (stop @ 45 sec.):
Scap Press (single arm if possible)
Scap Pull
Kip Swing
Ski
a) 4 sets:
Bar Pull-downs into Paralette Pass-Troughs, 10 reps each
Rest 60 sec.
b) 4 sets:
1-3 Skin The Cat into
10 Jefferson Curls
Rest 60 sec.
c) 4 sets:
Unbroken Sets* (IGYG, pairs):
5 Hang DB Snatch + DB Push Press R
8 Toes to Rings
5 Hang DB Snatch + DB Push Press L
8 Toes to Rings
*20 Burpees penalty if broken
d) Accumulate 3 minutes of Hollow Hold
Time Cap 6 minutes.
4th Session
4 sets:
10 x Shuttle Run
1 x Single Leg Floor Reach
1 x Bear Walk
1 x Duck Walk sideways
a) 4 rounds:
60 sec. KB FR Wall-sit
30 sec. ME KB FS
30 sec. Bodyweight Wall-sit
Rest 90 sec.
b) 4 rounds:
Elevator Dip Hold: (15 sec. top, 15 sec. mid, 15 sec. bottom)
30 sec. ME Ring Dips
30 sec. Plank
Rest 90 sec.
c) 15 minutes:
Unbroken Sets*
40 m KB Front Rack Carry
10 KB FR Squats
20 m KB FR Lunges
20 m KB Farmers Carry
*20 burpee penalty
