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JB Built
Functional FitnessI've been at the top of the game, and at the very bottom. The goal of my programming is to make it challenging for both.
I live by the motto "write for the best, scale for the rest".
This program will be 1 hour of fitness. A sweat induced warm up, strength portion that's part of an 8 week cycle, and challenging conditioning we all know and love.
If you want to get fit, this is the place to do it. I won't over complicate, and i won't under deliver.
Give it your all, and it'll give back.
Warm Up
A
3 Rounds For Completion: 10 Air Squats 10 Empty Bar Strict Press 5 Back Squats 5 Power Clean and Jerks
B
Back Squat
1 x 10
Conditioning
C
For Time:
"Karabel" 10 Rounds For Time: 3 Snatches (135/95) 15 Wallballs (20/14) (we will also retest this)
Extra Work
D
AMRAP 9 6 Handstand Push Ups 6 Deadlifts (225/155)
Warm Up
A
3 Sets: 20 Shoulder Taps From Plank 20 Banded Good Mornings 10/10 Banded Strict Press
B
Strict Press
1 x 1
Workout
C
For Time: 30 Devils Press (50s/35s) 30 Handstand Push Ups 15 Devils Press 15 Handstand Push Ups *Scale HSPU = scale depth with a few ab mats or double DB Push Press
Extra Work
D
4 Rounds For Time: 50ft Handstand Walk 50 Double Unders 50ft Single DB Overhead Walking Lunge (50/35)
Warm Up
A
3 Sets: 10 Goblet Squat With Press out at bottom 10 Bird Dogs 10 V Ups (2 legged) 10 Single Leg KB RDL's
B
Deadlift
1 x 1
Workout
C
3:00 on/:1:00 off x 5 Sets: 15/12 Calorie Row 10 Toes To Bar 5 Burpees Over Bar (Lateral) Max Deadlifts In Remaining Time (155/105) Score = total deadlifts over all 5 sets.
Extra Work
D
5 Rounds For Time: 15 Dumbbell Bench Press (50s/35s) 20 GHD Sit Ups* *If you don't have access to a GHD, do weighted sit ups. Keep the weight ON your chest for the duration of the movement. Don't take the weight off the chest and help counterbalance your sit up, making it easier.
Warm Up
A
2 Sets: 200M Run 30 Double or Single Unders 200M Row 30 Air Squats
Workout
B
5 Rounds For Time: 500/400M Row 75 Double Unders* 400M Run *150 Single Unders To Scale
C
Overhead Squat
1 x 3
Warm Up
A
3 Sets With Empty Barbell: 5 Deadlifts 5 Hang Power Cleans 5 Strict Press 5 Back Squats 5 BTN Strict Press
B
Squat Clean
1 x 1
Conditioning
C
DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009. 5 RFT: 12 Deadlifts 155/105# 9 Hang Power Cleans 6 Push Jerks
Extra Work
D
3 Sets: 10 Strict Toes To Bar 20 Alternating V Ups :30 Side Plank Per Side 40 Ab Mat Sit Ups Rest 1:00 Between Sets
Warm Up
A
AMRAP 5 10 Empty Barbell Snatch 10 Alternating Box Step Ups 10 Straight Legged Sit Ups on Ab Mat 20 Scap Pull Ups
Workout
B
In Teams of 2, As Many Rounds As Possible in 25 Minutes: 50 Calorie Row 40 Power Snatch (95/65) 30 Box Jumps (24/20) 20 Toes To Bar 10 Rope Climbs* *If you don't have access to a rope, were substituting with 20 STRICT pull ups
Extra Work
C
5 Sets: 15 Bent Over Rows 10 Barbell Strict Press 5 Strict Pull Ups with 4 second negative rest as needed between sets The idea here is to use the same weight on the barbell for bent over rows as you do on strict press
Warm Up
A
3 Sets: 5 Snatch Grip Deadlifts 5 Hang Muscle Snatch 5 Overhead Squats 5 Power Snatch
B
Snatch
1 x 1
Workout
C
For Time: 15 Power Snatch (95/65) 30 Bar Facing Burpees 15 Power Snatch 30 Bar Facing Burpees
Extra Work
D
Every 6:00 x 3 Sets: 1000M Row Rest Remainder of Interval
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