November FBB Sessions
November 22, 2018
1st session:
WARMUP & OPTIMISATION:
12 min. EMOM (up to 45 sec. of work):
Plank march
Active hang
Helicpoters
Airbike
UNILATERAL STRENGTH:
Megaset A x 3/rest 90 sec.:
DB glute bridge bench press; 21×2; 6-8 reps
Single arm ring-rows; 21×2; 6-8 per side
Megaset B x 3:
Single arm DB deadlift 31×2; 6-8 reps per side
Crossbody DB cossack squats 31×1; 8-12 per side
CONDITIONING:
12 min. EMOM:
1st: 1-2 legless rope climbs (scale to pulling of the floor, focus on eccentrics)
2nd: 1-2 Wall walks (w/push-up)
3rd: L-hang flutterkicks (scale to floor)
FINISHER:
200 m plate carry (two plates – grip finisher);
2nd session:
WARMUP & OPTIMISATION:
16 min. EMOM (up to 45 sec. of work):
Russian twist,
Ski,
Jumps from knees into squat,
Active balance hamstring stretch.
ULTRA POWER:
Megaset A x 3 (you’re warm so jump straight into):
20 meters db death march,
4-6 toes trough rings,
20 lying tic tocs.
Megaset B x 3:
20 meters db fr walking lunges (two dbs, rx 22.5/15)
12 db RDL (same db as lunges),
20 abmat situps.
CONDITIONING:
DEATH BY DB THRUSTERS, start @ 5 reps
3rd session:
WARMUP & OPTIMISATION:
13 min. FLOW:
20 cal row
20 plate row
20 meters SB/D-Ball/KB Carry
20 meters walking lunges
20 reverse skips
100 m cone run (if weather allows)
16 min EMOM:
20 meters walking lunge with OH swing
10-15 GHD sit-ups
6-12 kip swings
30 seconds superman hold
SET A x 3/rest 90 sec.:
ME dual db shoulder press
20 meters db bear crawl
SET B x 3/rest 90 sec.:
8 catbacks
12-15 db RDL
ME db hang cleans
Isometrics:
ME wall HS hold
If time allows: rest 2 minutes & repeat 1:2 ratio
4th session:
In pairs (change anytime, 7 min. CAP, steady pace, no sprinting):
A: 100/80 cal bike
B: SB/D-Ball/KB hold (farmer)
Movement: hip mobility/27 squats
STRENGTH CONDITIONING (in pairs, start on a different exercise, 3 sets, 25 min. CAP):
20 meters db farmer carry walking lunges (back knee not touching the floor)
20 box jump overs
2 minutes recovery synchro burpees (easy)
40 seconds box around the world
ME clap push-ups
2 minutes recovery WB partner throws (easy)
3 sets for quality:
10 jefferson curl (bar only)
5 toes to bar (strict)
1-2 skin the cat
rest 60 seconds
FINISHER:
200 meters plate carry* (grip finisher)
Any drop equals 7 plate GTOH
#sexyreps
