FBB Group Programming - Cycle 4 - Weeks 1-12

7/29/2019 Revival Strength Workouts 7/30/19
T e, J 30
Week 1 - Da 1
Wa
AB S 10 c @ 90% +
90 c 5
* a dba -b d a d a a a b
a
A Seg e ed S a ch G i Dead if - 3 Pa e
V c
3131; 5,5,5; 2 - ad d a
B Ba ded R ia KBS
V c
E 90 c 15 4-5
C1 B Se D
V c
3011 6-8/ ; 60 c 3
*c d a da b
C2 La d i e Si g e Leg RDL
V c
3111; 6-8/ ; 60 c 3
D 3R d - NFT - M e S ead
V c
50 Fa Wa
12 R B d Sa
10 KB F Rac Ta K Sa d
https://revivalstrength.truecoach.co/client/ orkouts/22775244/edit 1/2

Th , A g 1
Week 1 - Da 2
Warm p
3S
5S a B J Ta
10 R P U
6-8 Ha K B U KB P /a
A1 M cle Clean
V
5,5,5; 90
A2 Pa ep h pre
V
2 a +2 Pa a ; 5,5,5; 90
B1 Fill Pre
V
4141; 4-6 30 3
B2 De ci Hand and P h-Up Nega i e

V
*Ha a
6 ; 3-4 (a a a ); 2-3 3
*a a a a
C No for Time
V
10-9-8-7-6-5-4-3-2-1
K b 2-a D a 70/53 b

HR P U

7/29/2019 Re i al Strength Workouts 8/3/19
Sa , A g 3
Week 1 - Da 3
Wa m p
3S -G A
10 L B / ( )
20 B G B -F R T B
A Ba bell Hip Th
V
10 1; 8-10 ; 2 3
*A F -
B Back S a
V
33 1; 5,5,5; TOUGH S ; 3
C1 Clo e G ip Bench P e
V
22 1; 5,5,5; 20
*
C2 D mbbell Bench P e
V
1010; 10-12 ; 2:30 3

* C1
D 3 SETS - NFT
V
30-45 R P
8G S 70/53 @ 30 0
https://re i alstrength.truecoach.co/client/ orkouts/22776255/edit 1/2

20-30 R R H

T e, A g 6
Wee 2 - Da 4
Wa
R S 12 @ 90% +
90 4-6
* -
A Seg e ed S a ch G i Dead if - 3 Pa e
3131; 4,4,4; 2 - -
B R ia Ke ebe S i g
18 75 4-5
C1 B Se D
G L ; 3111 6-8/ ; 60 3
* KB
C2 La d i e Si g e Leg RDL
4111; 5-7/ ; 60 3
30 M K R S C ( )
10 /
6-8 D H C P 4

Th , A g 8
Week 2 - Da 5
Wa m
3S
5B a J ( a )
10 R P U ( a a aa )
6-8 Ha K La P /a
A1 M cle Clea
V
4,4,4; 90
A2 Pa e h e
V
2 a +2 Pa a ; 4,4,4; 90
B1 Fill P e
V
3131; 3-5/a 30 3
B2 De ci Ha d a d P h-U Nega i e
V
*Ha a
8 ; 3-4 (a a a ); 2-3 3
( )
C N F Time @ 75%
V
15-12-9-6-3
KB S a D a R 70/53
KB S a D a L 70/53
R P U 20X0
https://revivalstrength.truecoach.co/client/workouts/22775797/edit 1/2
Sa , A g 10
Week 2 - Da 6
Wa
3S -G A
10 M
20 F P -L DB
A Ba bell Hi Th
10 2; 6-8 ; 2 3
*B -
B Back S a
33 1; 4,4,4; TOUGH S ; 3
C1 L I cli e Cl e G i Be ch P e
22 1; 4,4,4; 20
*P 4" .
C2 Si gle A I cli e D bbell Be ch P e
20 0; 8-10 ; 2:30 3
*S C1
D 3-4 Se NFT
6S T R
6 DB R L /
15 C O B H
30 R P
T e, A g 13
Week 3 - Da 7
Wa m
AB S 12 @ 90% +
90 4-5
* -
- -
.
A Segme ed S a ch G i Deadlif - 3 Pa e
3131; 3,3,3; 2-3 - -
B Segme S a ch P ll
S 2" S ; 3,3,3; 2-3 -
C1 B Se D
DB' L ; 30 1 6/ ; 60 3
C2 La dmi e Si gle Leg RDL
4111; 4-6/ ; 60 3
50 KB C B C KB ( )
12 S K E R
10 C T K S / (20 - )-

Th , A g 15
Week 3 - Da 8
Wa m
3S
3T B a J (3 b a c c , ab 10 cb , 3
)
30 c S Sa Pa /
6-8 Ha K DB A P
A1 M cle Clean
V c
3,3,3; 90 c
A2 Pa e h e
V c
2 c a +2 c a ca c ; 3,3,3; 90 c
B1 Single A m DB Ph i Ball Bench P e

V c
3131; 4-6/a ; 30 c 3
B2 De ci Hand and P h-U Nega i e

V c
*Ha Pa a
6 c ; 3-4 (a a c a ); 2-3 3
C N F Time
V c
15-12-9-6-3
D a KB C a 53/35
KB P P 53/35

S c Ba D (a )

Sa , A g 17
Week 3 - Da 9
Wa
3 Sets - Glute Activation

10 Single Leg Banded Glute Bridge/leg
10 Clamshell Side Planks (theraband around knees)
30sec - 90 Degree KB Front Rack Squat Hold

A Ba bell C le
View exercise history
5 Good Morning 3111

5 Kang Squat (hold 2sec at bottom)
rest 2mins x 3
*moderate loads - warm up in nature still
B Back S a
33X1; 3,3,3; TOUGH Sets; Every 3:30
C1 L I cli e Cl e G i Be ch P e
22X1; 3,3,3; rest 20sec

*Place a 6" riser under the head side of the bench to creaate a low incline. we are chaning
the degree of incline on the bench each week to generate a slightly different stimulus
C2 Sea ed Al e a i g D bbell P e
20X0; 6-8/arm; rest 2:30 x 3
D 3-4 Se -N f Ti e

10 Plank to Top of Push Up

10 Russian Step ups 24/20"
5 Strict pull ups (2sec hold at top of pull up)
20sec Sorenson Hold

T e, A g 20
Week 4 - Da 18
Wa
14 @ 90% +
90 6
*G 97% (N MA )
A Seg e ed S a ch G i Deadlif - 3 Pa e
3131; 2,2,2; 2-3 - -
B Seg e S a ch P ll
2" ; 2,2,2; 2-3 -
C1 B Se D
KB F L ; 30 1; 4-6/ ; 60 3
* .
C2 S S a ce G dM i g
3111; 8-10 ; 60 3
30 A F /
20 B (10/ - 135/95 )
20 J L ( )

Th , A g 22
Wee 4 - Da 11
Wa
3S
5S L B J / ( )
20 L O T
6H K B P / (12 )
A1 C ea C e
2M C
2H M C ( )
90 3
A2 Pa eP e Je
1 2 ,1 2 ,1 P (3 );
90 3
B1 Si g e A DB G e B idge Be ch P e
3131; 4-6/ ; 30 3
B2 De ci Ha d a d P h-U Nega i e
*H P
8 ; 3-4 ( ); 2-3 3
( )
C NOT FOR TIME
10-9-8-7-6-5-4-3-2-1
D KB D 70/53/ ( KB' )
K T R
D ( )
Sa , A g 24
Week 4 - Da 12
Wa m
3 -G A
20 L G B /
20 P /
30 - 90 D KB F H /P (
2" )
A Ba bell C m le
4G M 3111
4B L /
4K
2 3
* -
B Back S a
33 1; 2,2,2,; O GH ;E 3:00
C1 Cl e G i Bench P e
22 1; 2,2,2 20
C2 Al e na ing D mbbell Bench P e (B mU )
30 0; 4-6/ ; 2:30 3
D 3 Se NFT
15 Q C
10 DB L
10 H P
T e, A g 27: i ed b Ada
Wee 5 - Da 13
Wa
2-3 S Eac
15 Ba R a KBS
5 Ta B J S D
A S a ch G i Dead if
V c
3030 2" c ; 5,5,5 ( a )- c a B; a
B S a ch C e e
V c
3S ac H P
3 Ha S a c H P
2 3
C1 KB F Rac S e U
V c
1010; 6-8/ ; 60 c 3
V c
3010; 6-8 ; 60 c 3
D 9 i c i
V c
20 D a KB Rac Ca HEAVY
6S c T Ba
6A a P ( ca a a b )
Th , A g 29
Week 5 - Da 14
Wa
2-3 S
5T K KB P
5T K KB P P
20 KB L R T
A1 Clea C le
V
2C H P
2M C
2P C ( 3 )
75 3
A2 Pa eP e Je k
V
1 1
1 1
1 1
75 4
B1 Cl e G i Be ch P e
V
2020; 2 [8-10]; 90 3
*D S -2 , 8-10
)
B2 S ic Ha d a d P h-U Nega i e
V
4-6 ; 90 3
C 3 Se NFT
V
10 D KB C P
30 W P
10 D D
10 S R D
Sa , A g 31
Week 5 - Da 15
Warm p
2-3 S -G A
10 J C
10 L B
20 KB F R S S H S /
A Back Sq a
22 1; 5,5,5; E 3
*C - 5'
B Barbell Comple
3G M 3111
6B R L S
3K S
2 3
* A
C1 Banded Clo e Grip Bench Pre
6-8 ; 10 1 ; 60 3 (L B 55-60% 1RM B P

)
C2 D mbbell Floor Pre
20 0; 8-10 ; 2 3
D 2-3 Se

10 H R P
12 G S
7 R

T e, Se 3: i ed b Ada
Week 6 - Da 16
Wa
3S E -N
4-6 H M C
5B H J ( )
A S a ch G i Dead if
V
3030 2" ; 4,4,4 ( );
B S a ch C e e
V
2S L O
2S H P
2H S H P
2 3
C1 KB F Rack S e U
V
1010; 6/ ; 60 3
V
2111; 6,6,6; 60 ( )
D 8 i C i
V
30 F C
7S T
10 DB S R L

Th , Se 5
Week 6 - Da 17
Wa
2-3 S
12 T K KB P P ( - 6/ )
10 H K L T
A1 Clea C le
V
3H C P
2C P
1P C (6 )
75 3
A2 P e Je k
V
5,5,5 (T ); 1 OH ; 75
B1 Cl e G i Be ch P e
V
2020; 1 6-8 ; 75 3
*D S -1 , 6-8
B2 Pike S ic HSPU Fee O b

V
4-6 ; 90 3
C 3 Se NFT
V
8S A KB C P P /
16
8 KB D
15 H R P U

Sa , Sep 7
Week 6 - Da 18
Wa m p
3S -G A
10 B H
20 F P
20 S A KB O S S H S H /
A Back S a
22 1; 4,4,4; E 3
* 4 5
B Ba bell Comple
3G M 3111
6B R S L B (3/ )
3K S
6B S 1010
2 3
* A
C1 Banded Clo e G ip Bench P e
4-6 ; 10 1 ; 60 3 ( )
* - !
C2 Al e na ing D mbbell Floo P e
6-8/ ; 2 3
D 2-3 Se

9 KB F R S
7R
10 S

9/11/2019 Revival Strength | Workouts | 9/10/19
T e, Se 10: ed b Ada
Wee 7 - Da 19
Wa
3 Sets NFT
8 Hang Power Cleans
4 Burpee Box Jump High
*warm up in nature - little increase in loading from last week on HPC, make each BBJ
explosive to a tough height.
A S ac G Dead f
View exercise histor
2020 from 2" de cit; 4,4,4- focus on setting up our positions for part B; rest as needed
(getting TOUGHER this week)
B S ac C e e
1 Snatch Lift Off (pause 2sec at knee)

1 Snatch High Pull
1 Segment Power Snatch
rest 2mins x 5 sets (work between 65-75% of 1RM Power Snatch)
*loads are sta ing light as we work more positional strength and speed
C1 KB F Rac S e U
1010; 10 reps Alternating Legs; rest 60sec x 3 sets

*same box height as last week - last week of KB Rack Step ups - PUSH YOUR LOADING
C2 Sea ed W de S a ce G dM g
3010; 10,8,6; rest 60sec
D 8 GRIND
30m Barbell Overhead Carr (tough load)

12 Weighted sit Ups
6 KB Front Rack Reverse Lunge R
6 KB Front Rack Reverse Lunge L
Th , Se 12
Week 7 - Da 20
Wa m
3S
8 Ta K KB P (a a a a a - 4/a )
8 Ta K KB P P
12 La O T
A1 Clean C m le
V
2C a H P ( a )
2S P P C a (4 )
2P C a
60 3
A2 P e Je k
V
4,4,4 (T a a ); a 2 a a ; 90
B1 Cl e G i Bench P e
V
20X1; 2.4.6; 20 / 90 3
*D S -a 2a 4 a (12 a )
B2 Hind P hU
V
40 ; 90 3
C 2-3 Se NFT
V
12 D a KB Ha C a a J
20 B H R
12 D a KB D a
10 R B Sa
Sa , Se 14
Week 7 - Da 21
Wa m
2-3 S -G A
10 Q H E
10 S L B R G B /
15 B HI T
A Back S a
22 1; 3,3,2; E 3
*
B Ba bell Com le
3K S
3B R L /
3G M
3B R L /
2 3
* A
C1 Banded Clo e G i Bench P e
3-4 ; 10 1 ; 45 3 ( )
* - !
C2 Gl e B idge Single A m D mbbell Floo P e
20 0; 6-8/ ; 2 3
D 2-3 Se NFT
8R R H
8-10 R P 21 1
5S B J
T e, Se 17: mi ed b Adam
Week 8 - Da 22
Wa m
3S NF
8M C ( G- )
4B B J
R S 10
A S a ch G i Deadlif
2020 2" ; 3,3,3 - B;

( O GH S )
B S a ch C m le e
2S H P
2H P S
2 5 ( 70-80% PS 1RM)
*
C1 KB Rack C m le
KB F R R L R
KB F R S R
KB F R R L L
KB F R S L
3-5 C ; 60
C2 Sea ed Wide S a ce G dM i g
3111; 6,6,6; 60
D 9mi
Vie e erci e hi or
20m D al Ke lebell O erhead Carr 53/35lb

6 S ric Toe o Ring
10 Goble Co ack Sq
Th , Se 19: i ed b Ada
Week 8 - Da 23
Wa
3S
Ta K KB P + Ta K KB P P 6C
Ba Pa 45
A1 C ea C e
V
1C a H P
1C a P
1S P P C a (4 )
1S P a
1P C a
60 3
A2 P e Je k
V
3,3,3 (T a a ); a 2 a a ; 90
B1 C e G i Be ch P e
V
20X1; 2.3.4; 20 / 90 3
*D S -a 2a 3 a (9 a )
B2 Ri g P hU C e
V
3A A
6-9 R P U 20X0
90 3
C 3 Se NFT
V
9D b K b S ac
9S c VVba a
9 D bb D ad TOUGH
9S c R D
Sa , Se 21: mi ed b Adam
Week 8 - Da 24
Wa m
3S -G A
10 Q H E
10 S L B R G B /
15 B HI T
A Back S a
V
20 0; 8-10 2 ;
*LOWER V W -D 12
B Clo e G i Bench P e
V
20 0; 8-10 ;2 ;
*LOWER V W -D 12
C Ba bell Com le
V
F R R L R
F R S U R
F R R L L
F R S U L
4/
2 3
*L -
D 3 Se NFT
V
8A KB T 53/35
30
8 KB F R W L 53/35
30
8D KB H C J 53/35

T e, Se 24: ed b Ada
Wee 9 - Da 25
Wa
3 NF
3H M C
3H M C B K
3M C
3B M J
* - -
A S a ed G S a c Dead f
3131; 6,6,6; E L - OK; 2
B S ac C e
1 H
1 (3 )
E 90 10 ( 70-80% )
C1 Bac Rac B Se D
3011; 4-6/ ; 45 3
*
C2 Ba ded R a Ke ebe S g
20 AM A @ 70/53 ; 90 3
D 5 AMRAP - 80% Eff
20 F C
5 B
3 Seated Bo Jump Step Do n 30/24"

3 Goblet Cossack Squat R
3 Goblet Cossack Squat L
rest 2mins 2

Th , Se 26
Week 9 - Da 26
Wa m
3 - NF
10 D KB H C J
12 R B
A E e 2min 8
1C L O
1 P P C (3 )
1P C
2P J G
*
B1 Clo e G i Bench P e
20 1; 1.2.3; 15 / 90 3
*D - 1 2 (6 )
B2 Hand and P h U Com le
3 D H P
6K D H P
90 3
* 3P H P - +6D -P (
- )
C Fo Time
10-9-8-7-6-5-4-3-2-1
K 2- D
R P
*10 KB F R C

Sa , Se 28
Week 9 - Da 27
Wa
3S -G S A
10 Q T R
10 S L B R G B /
8B S D ( )
A F ci al B d b ili g D bbell C le e
V
5I L DB O S R
5S A DB O S
30
5I L DB O S L
5S A DB O S
90 3
B Back S a
V
B S 21X1; 5,5,4; 3
C1 Cl e G i Be ch P e
V
20X1; 5,5,4; 45
C2 Be ch Gl e B idge Al e a i g D bbell Che Pe (T D )

V
20X0; 6/ ; 2:00 3S
D 3 Se NFT
V
10 J L /
5K S R
5K b S ac L
T e, Oc 1
Week 10 - Da 28
Wa m
3 NF
3H M
3H M B K
3M
B +2B J 3
* - -
A S ina ed G i Sna ch Deadlif
3131; 5,5,4 E L - OK; 2
B Sna ch Com le
1 L O ( 3 )
1
1
E 2 4-5 ( 70-80% )
C1 Back Rack Bo S e Do n
3011; 3-5/ ; 45 3
*
*
C2 Banded Deadlif
10-12 G( 55-60% 1 MD ); 90 3
D 2-3 e NFT
Sled Push 50m TOUGH

9 Strict Toes to Rings
6 Bo Jump O er Clea the Bo
Th , Oc 3
Week 10 - Da 29
Wa m
3 Sets - NFT
10 Jerk Balance (load very light - drilling for split jerk)
20sec Ring Body Saw Hold (hold at full extension)
A E e 2min 8
1 Slow Pull Power Clean (3sec pull to knees)

1 Segment Power Clean
3 Split Jerk
*60-75% effort today - focus on footwork in clean and split jerk
B1 Clo e G i Bench P e
40X1; 5,4,4; rest 45sec
B2 S ic Hand and P h-
AMRAP in 30sec; rest 2-3mins x 4

*if you cannot perform a strict hspu then today you will perform a max set of Pike Strict
Handstand Push-Ups
C Con olled Pace

21-15-9-3
Parallette Push Ups (feet on 20" box)
*30m Farmers Walk with Kettlebells 70/53 (every 5m perform 3 Kettlebell 2-arm Deadlifts
for a total of 18 Deadlifts per set)
rest as needed
15-12-9-3
Russian KBS HEAVY
WTD Sit Ups DB on Chest
Sa , Oc 5
Week 10 - Da 30
Wa m
3S -G a S A a
15 S a a P U R
10 S L H T
20 A a S L C T
A F nc i nal B d b ilding D mbbell C m le

V
4C aa a D O a R L R
4C aa a D O a S U R
30
4C aa a D O a R L L
4C aa a D O a S U L
90 3
B Back S a
V
Ba S a 21X1; 4,4,3; 3
* a a 2 a
C1 Cl e G i Bench P e
V
20X1; 4,4,3; 30
C2 Single A m DB Gl e B idge Bench P e

V
30X0; 4-6/a ; 2:30 3S
D 3 Se NFT
V
4S a KB T R 53/35
4S a KB T L 53/35
6R P U
8S T Ba

FBB Group Programming - Cycle 4 - Weeks 1-12

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FBB Group Programming - Cycle 4 - Weeks 1-12

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7/29/2019 Revival Strength Workouts 7/30/19

https://revivalstrength.truecoach.co/client/ orkouts/22775244/edit 1/2

B2 De ci Hand and P h-Up Nega i e

https://revivalstrength.truecoach.co/client/ orkouts/22775489/edit 1/2

https://revivalstrength.truecoach.co/client/ orkouts/22775489/edit 2/2

1010; 10-12 ; 2:30 3

https://re i alstrength.truecoach.co/client/ orkouts/22776255/edit 1/2

https://re i alstrength.truecoach.co/client/ orkouts/22776255/edit 2/2

https://re i alstrength.truecoach.co/client/ orkouts/22780563/edit 1/2

C2 Si gle A I cli e D bbell Be ch P e

3131; 3,3,3; 2-3 - -

S 2" S ; 3,3,3; 2-3 -

C2 La dmi e Si gle Leg RDL

https://revivalstrength.truecoach.co/client/ orkouts/22777438/edit 1/2

B1 Single A m DB Ph i Ball Bench P e

B2 De ci Hand and P h-U Nega i e

https://re i alstrength.truecoach.co/client/ orkouts/22776336/edit 1/2

https://re i alstrength.truecoach.co/client/ orkouts/22776336/edit 2/2

3 Sets - Glute Activation

5 Good Morning 3111

33X1; 3,3,3; TOUGH Sets; Every 3:30

22X1; 3,3,3; rest 20sec

20X0; 6-8/arm; rest 2:30 x 3

https://revivalstrength.truecoach.co/client/ orkouts/22776498/edit 1/2

10 Plank to Top of Push Up

https://revivalstrength.truecoach.co/client/ orkouts/22776498/edit 2/2

3131; 2,2,2; 2-3 - -

2" ; 2,2,2; 2-3 -

https://revivalstrength.truecoach.co/client/ orkouts/22777359/edit 1/2

C NOT FOR TIME

C2 Al e na ing D mbbell Bench P e (B mU )

3030 2" c ; 5,5,5 ( a )- c a B; a

C1 Banded Clo e Grip Bench Pre

6-8 ; 10 1 ; 60 3 (L B 55-60% 1RM B P

C2 D mbbell Floor Pre

https://revivalstrength.truecoach.co/client/ orkouts/22780335/edit 1/2

https://revivalstrength.truecoach.co/client/ orkouts/22780335/edit 2/2

3030 2" ; 4,4,4 ( );

https://re i alstrength.truecoach.co/client/ orkouts/22778522/edit 1/2

B2 Pike S ic HSPU Fee O b

https://re i alstrength.truecoach.co/client/ orkouts/22780413/edit 2/2

C1 Banded Clo e G ip Bench P e

C2 Al e na ing D mbbell Floo P e

https://revivalstrength.truecoach.co/client/ orkouts/22778598/edit 1/2

https://revivalstrength.truecoach.co/client/ orkouts/22778598/edit 2/2

1 Snatch Lift Off (pause 2sec at knee)

1010; 10 reps Alternating Legs; rest 60sec x 3 sets

3010; 10,8,6; rest 60sec

30m Barbell Overhead Carr (tough load)

C1 Banded Clo e G i Bench P e

C2 Gl e B idge Single A m D mbbell Floo P e

2020 2" ; 3,3,3 - B;

20m D al Ke lebell O erhead Carr 53/35lb

https://revivalstrength.truecoach.co/client/ orkouts/22788167/edit 1/2

3131; 6,6,6; E L - OK; 2

D 5 AMRAP - 80% Eff

3 Seated Bo Jump Step Do n 30/24"

https://revivalstrength.truecoach.co/client/ orkouts/22779657/edit 2/2

B2 Hand and P h U Com le

https://re i alstrength.truecoach.co/client/ orkouts/22779432/edit 1/2

C2 Be ch Gl e B idge Al e a i g D bbell Che Pe (T D )

A S ina ed G i Sna ch Deadlif

3131; 5,5,4 E L - OK; 2

Sled Push 50m TOUGH