FYF Video

JAN

07

Monday


A new 'FYF' video has been posted to the website: 'FYF' 11-23-12. It is available to view here in the calendar or you can also access it through the gallery section. It is available to Full and Limited Members only.

Here is the workout featured in the video:

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
5x5 SL Squat @ 20" Box
Then:
DB Complex:
Deadlift +
Bent Row +
Upright Row +
Curl (when you can't cheat) +
Front Squat +
Strict Press (when you can't then Push Press) +
Push-up
12 reps of each @ 2 x 15# DB
10 reps of each @ 2 x 20# DB
8 reps of each @ 2 x 25# DB
6 reps of each @ 2 x 30# DB
4 reps of each @ 4 x 40# DB
2 reps of each @ 2 x 50# DB
2 reps of each @ 2 x 60# DB
Then:
P1: 4x (30sec Work/30sec Rest) SkiErg @ >150m pace per interval
P2: 4x (30sec Work/30sec Rest) Explosive Step-up
One Round and partners switch so each does 4x (30/30) Ski & 4x (30/30) Step-up
Then:
P1: 4x (30sec Work/30sec Rest) Row @ >150m pace per interval
P2: 4x (30sec Work/30sec Rest) Box Jump
One Round and partners switch so each does 4x (30/30) Row & 4x (30/30) Box Jump
Then:
P1: 4x (30sec Work/30sec Rest) AirDyne @ >15c pace per interval
P2: 4x (30sec Work/30sec Rest) Burpee/Box Jump
One Round and partners switch so each does 4x (30/30) Ride & 4x (30/30) Burpee/Box Jump
Then:
Cool Down


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