FBZ WAYZ
FBZ LIFESTYLE
Functional Training, General Fitness, Functional FitnessAre you ready to level-up your fitness & physique? Do you feel like you have hit a plateau in your training?
Going to the gym day-after-day & not seeing or even Feeling any better?
You’ll find the perfect balance of Strength, Cardio, Gymnastics movement in this Program
With 12+ years of experience, I’ve taken the best elements of strength & conditioning, calisthenics, bodybuilding, strongman, & functional fitness - combining them into ONE all inclusive program
If you’re ready to become your best version self, Master the Barbell, Become a Gymnastics ninja and be a Complete Athlete? Then its time to join the FBZ WAYZ
Prep
A
WARM UP- Lower
2 Minutes Row or Run 45s Pigeon Stretch Each Side 5/5 Perfect Stretch 10 Body Weight Good Morning 10 Air Squats 2 Sets With Empty Bar 5 Kang Squats 5 One and a Quarter Back Squats 10 Alternating Back Rack Front Lunges
B
Back Squat
10, 8, 6, 4, 2, 2
FBZ WORKOUT
C
For Time 21-15-9-6-3 Back Squat 40/30kgs Cal Assault Bike V-Ups TC: 20
Prep
A
Barbell Clean + Jerk Warm Up
Set 1: 5 Jump Shrug 5 Jump High Pulls 5 Muscle Cleans 5 Front Squats 5 Push Press Set 2: 5 Power Cleans 5 Squat Cleans 5 Push Jerks 5 Split Jerk
CLEAN COMPLEX 1
B
Every 1:30 X 6 1 Power Clean 1 Hang Power Clean 1 Push Jerk Start light and Build up to a moderate load
CLEAN COMPLEX
C
Every 1:30 X 6 1 Squat Clean 1 Hang Squat Clean 1 Split Jerk Moderate to heavy load
FBZ BARBELL WORK
D
Every 30s X 20 Alternating Between A+B A) Power Clean + Push Jerk B) Squat Clean + Split Jerk Lets pick a weight we can use for both Movements
FBZ WORKOUT
E
For Time Buy in: 1000m Row 2-4-6-8-10-12 Hang Power Cleans 40kgs Front Squats Bar Facing Burpees Cash Out: 500m Row
Prep
A
Warm up - Upper
2 Minutes Machine of Choice 2 Sets For Quallity 5 Inch Worms 5 Cobra to Dowdog Stretch 10 Cats and Cows 5 Kneeling Push Ups
B1
Push Press
8, 8, 6, 6, 6
B2
Band Face Pull
5 x 10
FBZ WORKOUT
C
Buy in: 800m Run 4 Rounds: 10 DB Crush Grip Thruster 20kgs 10 Burpee Over the DB 10 weighted DB Sit Ups (10kgs) Cash Out: 400m Run
Conditioning
A
Warm up - Deadlift
Rowing: 1 Min Easy + 1 Min Moderate + 1 Min FAST 2 Sets: 5 PVC Good Morning 10/10 Single Leg Glute Bridge 5/5 Single Leg Suitcase Deadlift 10 Deadlift
B1
KB single leg RDL
3 x 6
B2
DB Bulgarian Split Squat
3 x 8
C1
Kang Squat
2 x 5
C2
Stiff Leg Deadlift
2 x 8
D
Deadlift
10, 10, 8, 8, 6, 6
FBZ WORKOUT
E
4 Rounds For Time 8 Deadlift 60kgs 500m Ski 15 Cal Bike Rest 60s Between Sets
Prep
A
Warm up - Upper
60s Ski or Row 2 Sets For Quallity 5 Inch Worms 5 Cobra to Dowdog Stretch 10 Cats and Cows 5 Kneeling Push Ups
B1
Incline DB Bench Press
6, 6, 5, 5, 5
B2
Barbell Bent Over Row
5 x 10
C
Seated Chest Press
12, 10, 8, 8
D
Close Grip Lat Pull Down
FBZ BLAST WORKOUT
E
3 Rounds For Time 10 Alt DB Snatch 55lbs 25 Double Unders 15 Alt DB Hang Clean and jerk 55lbs 20 Double Unders
Makram
Certified Badass
Verified Athlete"Great experience all round. Amazing coach ‘Mike’, excellent programming, a lot of care and attention, and great results to show for!"
When you join a team you’re getting more than programming, you’re joining an online community.
FBZ WAYZ
FBZ WAYZ
FBZ WAYZ
