FYF Video

JUL

11

Friday


Two new 'FYF' videos have been posted to the website: 'FYF' 5-23-14 and ‘FYF’ 5–30-14 They are available to view here in the calendar or you can also access them through the gallery section. They are available to Full and Limited Members only.

Here are the workouts featured in the videos:

Workout:
2x5 Wall Squat
2x20 Squat
2x5 Goblet Squat
5x5 SL Squat @ 20” Box
Then:
Work up to Heavy Weighted Lunge
Then:
5x3 Heavy Weighted Lunge
Rest 2 min between sets
Then:
“SkiErg To Hell”:
500m-400m-300m-200m-100m Relay
Each player does each distance
Then:
4x10 RDL off 2 x 10 Box
Two sets @ 16kg, Two @ 24kg


Workout:
3x10 Shoulder Dislocate @ PVC
3x10 OHS @ PVC
4x20m OH Carry @ BB with OH every 3m
Then:
“Snatch Grip” BB Complex:
4x Deadlift +
4x Bent Row +
4x Snatch Hi-Pull +
4x Whip Smash +
4x OHS +
4x Back Squat
Four Sets @ 65-95#
Then:
10x Ball Slam + 250m SkiErg (Sprint)
One Round every 2 minutes for 10 minutes
Then:
10x KB Swing @ 53# + 250m Row (Sprint)
One Round every 2 minutes for 10 minutes
Then:
100x Burpee Ball Slam (done with a partner, 1:1)


Notes:

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