FBB sessions January

FBB sessions January

  December 30, 2018

1st 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

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