Wod

Tuesday June 26, 2018


Summer Event Announcements JUNE 29th - Friday Night Lights starting @5pm - HEALTHY FOOD POTLUCK! Bring in the goodies!

JULY 4th - Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY! 22nd - FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG 5th - 2 YEAR FBCF GYM-IVARSARY - save the date for some fun stuff!

Workout of the Day

Warm Up 200 Meter Run + Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Inchworm Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers + With an Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Mobility 1 Min Squat Hold Banded Walks - 2 Sets of 6 in each direction followed by 10 banded squats

Skills & Drills Run Focus: Fall; Pull

Movement Prep 10 Stationary Heel Pulls, Each Leg 10 Total Alternating Heel Pulls, Each Leg 10 Bunny Hops (Falling Forward) 10 Falling Heel Pulls (Falling Forward) + 100 Meter Run

Air Squat + Back Squat Focus: Pin the Band

Movement Prep 5 Air Squats 10 Air Squats with Band 5 Air Squats 5 Empty Bar Back Squats

Part I Back Squat (42x1 Tempo)

15 Min to build to a heavy double

Workout Prep 1 Round 100 Meter Run 5 Air Squats

Part II For Time: 600m Run 60 Air Squats 400m Run 40 Air Squats 200m Run 20 Air Squats


Monday June 25, 2018


Summer Event Announcements JUNE 29th - Friday Night Lights starting @5pm - HEALTHY FOOD POTLUCK! Bring in the goodies! JULY 4th - Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY! 22nd - FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies! AUG 5th - 2 YEAR FBCF GYM-IVARSARY - save the date for some fun stuff!

Workout of the Day

Warm Up 400m Run + 10 Reps of Push-up to Down Dog Samson Stretch Active Spidermans/Side Blocked Squats Walkouts

Mobility 1 Min Upper Back Med Ball PVC Stretch 1 Min Wrist Stretch

Skills & Drills L Sit Pull Up

Movement Prep 3-5 Strict Pull Ups (Sub Negative/Ring Rows) 10 Sec Hanging L-Sit 1-3 L-Sit Pull Ups or Scaling Option

Movement Substitutions -Strict Pull Up + L-Sit Negative -Banded L-Sit Pull Up -Leg Assisted Ring Pull Up

Handstand Push Up Focus: Timing

Movement Prep

Establish Tripod Position 3 Kick Up & Lowers 3 Strict Handstand Push-ups 3 Handstand Push-ups

Movement Substitutions -Scale ROM (1 to 2 AbMats) -Bear Crawl Push-Up -Seated DB Press

Hip Extension

Movement Prep 8-10 Repititions

Training AMRAP 20 10 L-Pull Ups 10 Handstand Push-Ups 20 GHD Hip Extensions


Sunday June 24, 2017


Summer Event Announcements JUNE 29th - Friday Night Lights starting @5pm - HEALTHY FOOD POTLUCK! Bring in the goodies! JULY 4th - Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY! 22nd - FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies! AUG 5th - 2 YEAR FBCF GYM-IVARSARY - save the date for some fun stuff!

Circuit Sunday

Warm Up 30 Seconds Medicine Ball Foot Taps Samson Stretch

Single Unders Push-up to Down Dog

Double Unders Slow Air Squats

Mobility 1 Min Couch Stretch (30s/side) 1 Min Down Dog with Foot Pedal

Review and Drill Workout Movements

Workout Prep 15 Double Unders 10 AbMat Sit Ups 10 Overhead Box Step Ups

Training 6 Rounds 1 Min Double Unders 1 Min AbMat Sit Ups 1 Min Overhead Box Step Ups (45/25) 1 Min Rest

*adjust box height as needed

Post Scores to SugarWod


Saturday June 23, 2018


Summer Event Announcements JUNE 29th - Friday Night Lights starting @5pm - HEALTHY FOOD POTLUCK! Bring in the goodies!

JULY 4th - Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY! 22nd - FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG 5th - 2 YEAR FBCF GYM-IVARSARY - save the date for some fun stuff!

Workout of the Day

Warm Up 30 Seconds Active Spidermans PVC Pass Throughs

Active Samson PVC Pass Throughs (Slightly More Narrow)

Push-up to Down Dog Slow PVC Overhead Squats + With an Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Romanian Deadlifts 5 Front Squats

Skills & Drills Toes to Bar

Movement Prep 15 Second Hollow Hold on Floor 15 Second Arch Hold on Floor

15 Second Hollow Hold on Bar 15 Second Arch Hold on Bar

5 Scap Pull-ups 5 Kip Swings

3 Knee to Chest 3 Toes to Bar

Movement Substitutions Reduce Reps Toes as High as Possible Knees to Chest

Power Clean

Movement Prep 15 Second Receiving Position Hold

2 High Hang Power Cleans 2 Hang Power Cleans 2 Power Cleans

Build to all three weights

Workout Prep 1 Round Each Athlete: 3 Toes to Bar 3 Bar Facing Burpees 3 Power Snatches (1st Weight)

Training For Time (30 Min Cap) In Teams of 3 3 Rounds: 30 Toes to Bar 30 Burpees over the Bar 30 Power Cleans (115/75)

140/100 Calorie Bike

2 Rounds: 30 Toes to Bar 30 Burpees over the Bar 30 Power Cleans (135/95)

140/100 Calorie Bike

1 Round: 30 Toes to Bar 30 Burpees over the Bar 30 Power Cleans (155/105)


Friday June 22, 2018


Summer Event Announcements JUNE 29th - Friday Night Lights starting @5pm - HEALTHY FOOD POTLUCK! Bring in the goodies!

JULY 4th - Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY! 22nd - FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG 5th - 2 YEAR FBCF GYM-IVARSARY - save the date for some fun stuff!

Workout of the Day

Warm Up 3 Sets 100m Run 10 Alternating Box Step Ups 10 Bodyweight Good Mornings + 100m Single Arm Farmer Carry (50m L/50m R) 5 Goodmornings 5 Back Squats 5 Elbow Rotaitons

100m Single Arm Farmer Carry (50m L/50m R) 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats

Mobility 10 Cat/Cows 10 Squat Stretches

Skills & Drills Deadlift Focus: Shoulders Locked

Movement Prep 10 Hip Hinges 5 Deadlifts

Part I Deadlift 8-8-8-8-8

*Begin first set at 60% **After each set perform 100' Sled Sprint

Part II 3 Sets - Not For Time 10 Box Jumps (30/24) 14 Alternating Front Rack KB Reverse Lunges (24kg/16kg)


Thursday June 21, 2018


Summer Event Announcements JUNE 29th - Friday Night Lights starting @5pm - HEALTHY FOOD POTLUCK! Bring in the goodies!

JULY 4th - Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY! 22nd - FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG 5th - 2 YEAR FBCF GYM-IVARSARY - save the date for some fun stuff!

Warm Up 4 Sets 5 Cal Row 10 Lunge Twists 5 Burpees 10 Wide Grip Kipping Swings

Skills & Drills Row

Movement Prep 10 Pulls (Legs Only) *Focus on straight arms and leg drive

10 Pulls (Legs and Hips Only) *Focus on timing of extension as well as return to catch position

10 Pulls (Full Row) *Focus on proper timing of pull and recovery

10 Pulls (2 sec pause at finish) *Focus on proper return with armpits over the knees

10 Pulls for Max Cal

Snatch

Movement Prep With a PVC 5 Down and Finish *Focus on Vertical Torso

5 Elbows High and Outside *Focus on bar being close to the body

5 Muscle Snatches *Focus on proper overhead position

5 Hang Power Snatches *Focus on footwork and catch

5 Power Snatches *Focus on timing of jump

In 2-3 Sets perform 5 reps building to workout weight

Training 3 Rounds for Time (12 min Cap) 15 Cal Row 12 Power Snatches (95/65) 9 Burpees

Cool Down 200m Walk 1 Min Hamstring Stretch


Wednesday June 20, 2018


Summer Event Announcements JUNE 29th - Friday Night Lights starting @5pm - HEALTHY FOOD POTLUCK! Bring in the goodies!

JULY 4th - Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY! 22nd - FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG 5th - 2 YEAR FBCF GYM-IVARSARY - save the date for some fun stuff!

Workout of the Day

Warm Up 30 Seconds Easy Row Active Spidermans

Medium Row Push-up to Down Dog

Faster Row Air Squats + With an Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats + Banded Walks 4 Rounds 5 Steps in Each Direction

Mobility 1 Min Couch Stretch 1 Min Goblet Squat Hold (light weight)

Skills & Drills Back Squat Focus: Control; Spread the Floor

Movement Prep 5 Tempo Back Squats (Bar)

Part I Back Squat (42x1) 3-3-3-3-3 *Start first set at 60% of 1RM

Part II TABATA Hollow Hold -rest 1 min- Arch Up -rest 1 min- Hanging Knee Raise -rest 1 min- Good Mornings (65/45)


Tuesday June 19, 2018


Summer Event Announcements JUNE: 29th - Friday Night Lights starting @5pm - HEALTHY FOOD POTLUCK! Bring in the goodies!

JULY: 4th - Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY! 22nd - FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG: 5th - 2 YEAR FBCF GYM-IVARSARY - save the date for some fun stuff!

Workout of the Day

Warm Up 200m Run Agility Ladder Drills + Line Drills Quad Stretch Knee to Chest Straight Leg Kick Side Lunge Walking Samson Walking Spiderman 3 Air Squats + Broad Jump Toe Walk Heel Walk High Knees Butt Kickers

Mobility 10 Leg Kicks (side to side/front to back) 1 Min Down Dog with Foot Pedal

Training 5 Sets 50m Sprint *Walk back to start

4 Sets 100m Shuttle Run *Rest 1 Min

3 Sets 200m Run *Rest 90 Sec

2 Sets 400m Run *Rest 2 Min

1 Set 600m Run

Score = Slowest Time for Each Distance


Monday June 18, 2018


Summer Event Announcements JUNE: 29th - Friday Night Lights starting @5pm - HEALTHY FOOD POTLUCK! Bring in the goodies!

JULY: 4th - Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY! 22nd - FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG: 5th - 2 YEAR FBCF GYM-IVARSARY - save the date for some fun stuff!

Workout of the Day

Warm Up 5 Walkouts 5 Med Ball Front Squats 10 Scap Pull Ups

5 Walkout Push Ups 5 Med Ball Push Press 3-5 Strict Pull Ups (sub neg/ring rows)

5 Push Ups (5 sec down, 5 sec hold at top) 5 Med Ball Thrusters 10 Kipping Swings

Skills & Drills Wall Ball

Movement Prep 10 Wall Balls

Pull Up Focus: Push Away

Movement Prep 3 Kipping Pull Ups w/ 2 sec hold at top 3 Kipping Pull Ups

Movement Substitution -Reps -Banded Pull Ups -Jumping Pull Ups -Ring Rows

Alternating DB Bench Press Focus: Neutral Grip; Tempo

Movement Prep 6 Alternating Reps to build to starting weight

Part I Alternating DB Bench Press (51x1) 10-10-10-10-10

Workout Prep 5 Wall Balls 5 Pull Ups

Part II 5 Rounds For Time (15 Min Cap) 25 Wall Balls 30 Pull Ups


Sunday June 17, 2018


Summer Event Announcements JUNE: 29th - Friday Night Lights starting @5pm - HEALTHY FOOD POTLUCK! Bring in the goodies! JULY: 4th - Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY! 22nd - FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies! AUG: 5th - 2 YEAR FBCF GYM-IVARSARY - save the date for some fun stuff!

Circuit Sunday

Warm Up 3 Sets 10 Jumping Jacks 10 Bodyweight Good Mornings 10 Samson Stretch 10 Push Up to Down Dog

+ Review and Drill Workout Movements

Workout Prep

3 Sets Building to Workout Weight 30 Sec Bike 6 DB Hang Clean to Overhead (3 R/3L) 30 Sec Row 6 Single Arm Suitecase DL (3R/3L)

Training AMRAP 30 1 Min Cal Bike

-30 Sec Walking Rest-

1 Min DB Hang Clean to Overhead (70/50) (alternate every 3 reps)

-30 Sec Walking Rest-

1 Min Cal Row

-30 Sec Walking Rest-

1 Min DB Single Arm Suitecase DL (70/50) (alternate every 3 reps)

-30 Sec Walking Rest-


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