FYF Video

OCT

18

Friday


A new 'FYF' video has been posted to the website: 'FYF' 7-19-13. 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 are the workouts featured in the video:
Workout:
2x5 Wall Squat
2x10 Squat
3x5 Jump Squat
Then:
10x Deck Squat + 100m Ski +
9x Deck Squat + 100m Ski +
8x Deck Squat + 100m Ski +
etc. down ladder to 1
Then:
Farmer Carry @ 143# Hex Bar for max distance in 5 minutes
Rest 2 minutes
Goblet Squat @ 32kg (20kg for females): max reps in 5 minutes
Rest 2 minutes
Burpee: max reps in 5 minutes
Rest 2 minutes
Wall Ball/ Target Ball @ 20# ball: max reps in 5 minutes
Then:
Cool down


Workout:
2x5 Wall Squat
2x10 Squat
3x5 Jump Squat
Then:
10x Deck Squat + 100m Ski +
9x Deck Squat + 100m Ski +
8x Deck Squat + 100m Ski +
etc. down ladder to 1
Then:
12x DB Press (heavy) +
2 minutes Ski Erg (<1:45/ 500m pace) +
2 minutes Rest
Three sets
Then:
Five-minute Intermission
Then:
15x Lateral DB Raise @ 2x20# +
1 minute Ski Erg (<1:40/ 500m pace) +
2 minutes Rest
Three sets
Then:
Five-minute Intermission
Then:
60-sec Ski Erg all-out, max distance
Then:
Cool down


Notes:

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