FBZ WAYZ

FBZ LIFESTYLE

Functional Training, General Fitness, Functional Fitness
Coach
MIKE PANTZ

Are 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

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GET STRONG & FIT FOR LIFE
Most varied Training Program you'll ever need to do Compound Lifts (Squat / Bench / Deadlifts) Some Olympic Lifting ( Snatch + Clean and Jerk) Gymnatics movements ( Pull Ups , Toes to Bars and other hanging Movements)
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Expert Coaching On Your Side
With over 12+ Years in Fitness Industry
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FUN + CHALLENGING WORKOUTS
Ready for the Challenge?
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Reclaim Your Health and Fitness!
Feel your very best!
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JOIN THE FBZ FAM!
Best Community
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer
Equipment
Required
Barbell + Plates // Dumbells / Kettlebells // CrossFit Cardio Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
FBZ BUILD 

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

Tuesday
FBZ OLY + WOD  

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

Wednesday
FBZ BUILD 

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

Thursday
REST DAY 
Friday
FBZ BUILD 

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

Saturday
FBZ BUILD + BLAST WOD  

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

Coach
coach-avatar MIKE PANTZ

CPT L3 / CF L1-L2 / CF Weightlifting / CF Aerobic Capacity

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Time to Elevate

What are you waiting for? Time to level up

Start My 7-Day Free Trial
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FAQs
Who is this program for?
If you're looking improve your Olympic lifts, overall strength and work capacity for CrossFit; this program is for you!
The Proof
verified-athlete-avatar 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!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

FBZ WAYZ
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FBZ WAYZ
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FBZ WAYZ
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