Time for a test...
WORKOUT:
" Fight Gone Bad "
With a continuously running ONE MINUTE clock for each exercise you will rotate between the following stations in order:
#1 - Wall Ball (14#/20#)
#2 - KB Sumo Deadlift High Pull (53#/70#)
#3 - Box Jump (20"/24")
#4 - Push Press (53#/75#)
#5 - Row for Calories
#6 - REST
We are going for MAX REPS each round so add up all your reps up as you go and write ONE BIG total after each round...
We will run through this 6 station workout THREE TIMES...
The goal is 250 + reps & 350 + reps TOTAL for the whole workout...
POST YOUR TOTAL REPS COMPLETED EACH ROUND ALONG WITH YOUR OVERALL TOTAL TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label FGB. Show all posts
Showing posts with label FGB. Show all posts
2014-08-07
2012-07-25
WEDNESDAY WORKOUT
ENDURANCE: 15-20 Minutes
Deadlift
1x20 (1 attempt only)(Aim for 50-70% of your Deadlift max depending on your technique)
* Take only 3 sets to warm up to the weight you will attempt to lift for 20 consecutive reps... You must touch and go, but can rest at the TOP of the Deadlift if you want, but you MUST double overhead grip the bar... No switch gripping allowed
THOSE THAT ARE RELATIVE NEWCOMERS TO OUR GYM OR LESS EXPERIENCED... YOU WILL COMPLETE THE ABOVE 20 REPS IN TWO SETS OF 10 REPS WITH 1-2 MINUTES BETWEEN...
WORKOUT: 5 Minute SPRINT!
" Fight Gone Back... Sprint Edition "
With a continuously running one minute clock perform max reps at each of the following five stations for one round... The clock will not stop when you are called to rotate to the next station so move quickly!
#1 Wall Ball Shots (14#/20#)
#2 Sumo Deadlift High Pull (53#/75#)
#3 Box Jump (20"/24")
#4 Push Press (53#/75#)
#5 Calories on the Rower
Make sure to keep adding all your reps up as you move from station to station and put your final total amount of reps on the board post workout...
We will start this WOD in a waterfall fashion if we have larger class numbers...
POST WOD: 10 Minutes
PVC Rolling & Lacrosse Ball Rolling
Deadlift
1x20 (1 attempt only)(Aim for 50-70% of your Deadlift max depending on your technique)
* Take only 3 sets to warm up to the weight you will attempt to lift for 20 consecutive reps... You must touch and go, but can rest at the TOP of the Deadlift if you want, but you MUST double overhead grip the bar... No switch gripping allowed
THOSE THAT ARE RELATIVE NEWCOMERS TO OUR GYM OR LESS EXPERIENCED... YOU WILL COMPLETE THE ABOVE 20 REPS IN TWO SETS OF 10 REPS WITH 1-2 MINUTES BETWEEN...
WORKOUT: 5 Minute SPRINT!
" Fight Gone Back... Sprint Edition "
With a continuously running one minute clock perform max reps at each of the following five stations for one round... The clock will not stop when you are called to rotate to the next station so move quickly!
#1 Wall Ball Shots (14#/20#)
#2 Sumo Deadlift High Pull (53#/75#)
#3 Box Jump (20"/24")
#4 Push Press (53#/75#)
#5 Calories on the Rower
Make sure to keep adding all your reps up as you move from station to station and put your final total amount of reps on the board post workout...
We will start this WOD in a waterfall fashion if we have larger class numbers...
POST WOD: 10 Minutes
PVC Rolling & Lacrosse Ball Rolling
2011-09-17
SATURDAY WORKOUT
PARTNER WORKOUT:
FGB Weekend So Let's Do Our Part...
With A One Minute Continuously Running Clock Alternate The Following Exercises For FIVE TOTAL ROUNDS With A Partner FOR MAX TOTAL REPS...
1. Wall Ball (14#/20#)
2. Sumo Deadlift High Pull (55#/75#)
3. Box Jumps (20"/24")
4. Push Press (55#/75#)
5. Double Unders OR Single Unders (3 Singles Counts As 1 Point)
6. REST
You & Your Partner Will Trade Exercises For The Duration Of This Workout & Compile A Team Rep Total Between The Two Of You So Make Sure To Yell Out Your Total Reps Done To Your Partner So They Can Start Their Rep Count From Your Last Rep... Example... On Wall Ball If Partner 1 Gets 30 Reps Then Partner 2's Rep Count For SDHP's Would Start At 31, 32, 33, Etc & So On Until You Finish Round 1
During The Rest Station Your Will Record Your Total Reps On The Board & Then Add All Five Rounds Together After The Completion Of The Whole Workout... GOOD LUCK!
POST YOUR TOTAL COMBINED REP TOTAL FOR ALL FIVE ROUNDS BETWEEN YOU AND YOUR PARTNER TO COMMENTS
FGB Weekend So Let's Do Our Part...
With A One Minute Continuously Running Clock Alternate The Following Exercises For FIVE TOTAL ROUNDS With A Partner FOR MAX TOTAL REPS...
1. Wall Ball (14#/20#)
2. Sumo Deadlift High Pull (55#/75#)
3. Box Jumps (20"/24")
4. Push Press (55#/75#)
5. Double Unders OR Single Unders (3 Singles Counts As 1 Point)
6. REST
You & Your Partner Will Trade Exercises For The Duration Of This Workout & Compile A Team Rep Total Between The Two Of You So Make Sure To Yell Out Your Total Reps Done To Your Partner So They Can Start Their Rep Count From Your Last Rep... Example... On Wall Ball If Partner 1 Gets 30 Reps Then Partner 2's Rep Count For SDHP's Would Start At 31, 32, 33, Etc & So On Until You Finish Round 1
During The Rest Station Your Will Record Your Total Reps On The Board & Then Add All Five Rounds Together After The Completion Of The Whole Workout... GOOD LUCK!
POST YOUR TOTAL COMBINED REP TOTAL FOR ALL FIVE ROUNDS BETWEEN YOU AND YOUR PARTNER TO COMMENTS
2011-01-05
WEDNESDAY WORKOUT
POWER WORK:
Power Clean - 3RM
** Take Your Time and Set Some RECORDS!! **
CONDITIONING WORK:
Wall Ball (10-20# Ball)
Box Jumps (12-20")
Push Press (45-75#)
Sumo Deadlift High Pull (35-75#)
Row (Calories)
- Go as hard as you can for exactly ONE MINUTE at each station when switch is called you will IMMEDIATELY proceed to the next station in the order listed above and attempt to accumulate as many total reps as you can...
** 1 ROUND @ EACH SPOT SO PUSH YOURSELF!! **
Post Your Clean Weight and Total Rep Score To Comments
Power Clean - 3RM
** Take Your Time and Set Some RECORDS!! **
CONDITIONING WORK:
Wall Ball (10-20# Ball)
Box Jumps (12-20")
Push Press (45-75#)
Sumo Deadlift High Pull (35-75#)
Row (Calories)
- Go as hard as you can for exactly ONE MINUTE at each station when switch is called you will IMMEDIATELY proceed to the next station in the order listed above and attempt to accumulate as many total reps as you can...
** 1 ROUND @ EACH SPOT SO PUSH YOURSELF!! **
Post Your Clean Weight and Total Rep Score To Comments
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