FBB Group Programming - Cycle 3 - Weeks 1-12

7/3/2019 Revival Strength | Workouts | 5/7/19
Tue, May 7: missed by Adam

CYCLE 3 - Week 1 - Day 1
Warmup
EMOM x 9mins
1st - 10 Single Leg Glute Bridge
2nd - 10 Lateral Band Walks/side
3rd - 30sec Ring Plank (feet elevated)
A1 Front Squat
View exercise history
5551; 5,5,5; rest 30sec

*super slow tempos on the Front Squat - load accordingly very light
A2 Staggered Stance Deadlift

3131; 5,5,5; per leg; rest 2mins
B1 Front Foot Elevated Split Squat

DB Loaded at Sides; 4" step; 2020; 6-8/leg; rest 90sec x 3
B2 Jefferson Curl
3131; 6-8reps; rest 90sec x 3
C Steady Grind Continuous

2mins Wall Sit

2mins Alternating Turkish Get Up 53/35
2mins Ring Plank
2mins Prisoner Step Ups 24/20"

https://revivalstrength.truecoach.co/client/workouts/22769782/edit 1/2
Thu, May 9: missed by Adam

Week 1 - Day 2
Warmup
3-4 Rounds Not for Time
Quadruped Crawl 10m
Plank Lateral Walk 5m/side
Duck Walk 10m
A Push Press
31X2; 8,6,4; rest 2-3mins (3sec eccentric, 1sec pause on shoulder, X is the dynamic Push
Press, 2sec hold overhead) - last set of 8 should be heavier than first - goal
B1 DB Incline Bench Press

40X0; 6-8reps; rest 45sec x 3
B2 Wide Grip Strict Pull Up

21X2; 5,5,5; rest 45sec (assisted for athletes that need it)
B3 Tuck L-Sit on Parallettes

15-30sec; rest 90sec x 3
C 3 Sets
30sec Active Bar Hang (advanced can do chin over bar)

10 Single Arm KB Push Press/arm (1sec pause overhead)
15 Strict toes to Rings (or knee tuck ups as a scale - can hang from bar too)
Sat, May 11: missed by Adam

Week 1 - Day 3
Warmup
3 Sets
10 Single Leg Cone Touch
10 Cossack Squat/leg
10-15sec single Arm Ring Row Hold
A1 RNT Reverse Lunges

Goblet Loaded; 2020; 6/leg; rest 30sec x 3
A2 2-arm Turkish Sit Up

6-8 reps; rest 30sec x 3
A3 Ring Body Saw

B1 Segmented Snatch Grip Deadlift - 3 Pauses

3 Pauses on the way up + 3 seconds slowly on the way down without pauses; 5,5,5; rest
30sec x 3
B2 Single Arm Farmers Carry

30m TOUGH/arm; rest walk 2mins x 3

Stay tall and upright - don't lean to one side
C 3 Sets Finisher
20m Single arm KB Front Rack Carry/arm

5 Seated Box Jumps

Week 2 - Day 4
Warmup
EMOM x 9mins
1st - 20 Frog Pumps
2nd - 10 Monster Walks Forward and Backward
3rd - 20sec Star Side Plank/side
A1 Front Squat
4441; 4,4,4; rest 30sec

2121; 4-6/leg x 3 sets; rest 3mins

DB Loaded at sides; 2-4" step; 3010; 5-7/leg; rest 90sec x 3
B2 Jefferson Curl
C Move with Purpose - Steady

1min One Leg Wall Sit R

1min One Leg Wall Sit L
1min Turkish Get Up R (+ 2 KB press at top of each rep)
1min Turkish Get Up L (+ 2 KB press at top of each rep)
1min Plank
30sec Side Plank R
30sec Side Plank L
2mins Lateral Box Step Overs 24/20"

Week 2 - Day 5
Warmup
3 Sets Not for Time
Quadruped Crawl 20m
15-30sec Wall Facing HS Hold
30 Backward Jump Rope
A Push Press
31X2; 7,6,5; rest 2-3mins
B1 Single Arm Incline Dumbbell Bench Press

Low Incline; 40X0; 6/arm; rest 60sec x 3
B2 Mixed Grip Pull-up

21X2; 3.3 x 3 sets; rest 60sec (3 reps then switch grip and finish 3 more reps) - work
weaker side first if you notice a difference - scale back to mixed grip pull up negatives as
needed
B3 Tuck L-Sit on Parallettes


*try to last longer this week or extend the legs a little bit
C 3 Sets NFT
10-15sec Single Arm Active Bar Hang (if this is too hard go back to double arm active
hang)
12 Double KB Clean and Press (light load)
12 Strict toes to Rings (or knees to chest)
*No rest between rounds

Week 2 - Day 6
Warmup
3 Sets
15m Ostrich walk
12 Goblet Cossack Squats (6/leg)
6/arm single Arm Ring Row

Stand on 3" step and step down to deficit; Goblet Loaded; 2020; 4-5/leg; rest 45sec x 3
A2 KB Complex
5 1-arm KB Sit Up
5 Single Arm KB Z Press @ 20X1 tempo
rest 45sec x 3
A3 Ring Body Saw

(hold 1sec in extended position); 10-12reps; rest 90sec x 3

3 Pauses on the way up + 3 seconds slowly on the way down; 4,4,4; rest 30sec
B2 Farmers Walk
30m TOUGH; rest walk 2-3mins x 4
C 3 Sets Finisher
30m Dual Rack carry

5 Tall box jump
12-15 Tuck Ups

Week 3 - Day 11
Warmup
EMOM x 9mins
1st - 6 Single Leg Banded Glute Bridge/leg
2nd - 30 Seated Banded Hip Abductions
3rd - 8 Side Plank Rotations/side
A1 Front Squat
3331; 3,3,3; rest 30sec

2020; 3-5/leg x 3 sets; rest 3mins

DB Loaded; 4-6" step; 3011; 4-6/leg; rest 90sec x 3
B2 Jefferson Curl
Perform with DB's this week; 4111; 6-8reps; rest 90sec x 3
C Move with Purpose

1min KB Front Rack 90 Degree Squat Hold

2mins Dumbbell Box Step Up 20/16" (choose your own DB load)
1min Wall Sit
2mins Farmers walk same DB's
1min Renegade Rows

Week 3 - Day 12
Warmup
3 Rounds Not for Time
20m Duck Walk (Hold a KB in Goblet Position)
14 Wall Facing Shoulder Taps
A Push Press
22X2; 6,5,4; rest 2-3mins - build from past couple weeks - stay focused on strict tempo
and get that OH Stronger!
B1 Incline Alternating Dumbbell Bench Press (Top Down)

40X0; 4-6/arm; rest 60sec x 3
B2 L Pull Up
21X0; AMRAP at Tempo (-1) x 3 sets; rest 60sec

*AMRAP (-1) is another way of saying DO NOT go to failure. Stop 1 rep short.
(Scale this back to a Tuck L-Pull Up with bent knees, or a strict pull up with the same
tempo)
B3 Ring Plank
Elevated Feet; 30-45sec; rest 90sec x 3
C 3 sets not for time

20sec Active Hang from Rope

8 Alternating KB Snatch from Floor
12 Windshiled Wipers

Week 3 - Day 15
Warmup
20 Alternating Cone Touches
12 Goblet Reverse Lunge (6/leg)
15sec Single arm Active hang

Stand on 3" step and step down to deficit; KB Front Rack Loaded; 31X1; 3-4/leg; rest 45sec
x 3
A2 KB Complex
Perform Complex on each Arm

3 1-arm KB Sit Up
1 Turkish Get Up
3 KB Windmill
rest 45sec x 3
A3 Ring Body Saw

(wtd plate on back); 8-10reps; rest 90sec x 3

3 Pauses on the way up + 3 seconds slowly on the way down; 3,3,3; rest 30sec
B2 Dual Kettlebell Rack Carry

40m TOUGH; rest walk 2mins x 3
C 3 Sets
15m Filly Carry/arm

5 Seated box jumps step down
8 V-Up + 8 Tuck up

Week 4 - Day 16
Warmup
EMOM x 9mins
1st - 10 Barbell Glute Bridge
2nd - 10 Lateral Band Walks (SA KB front Rack Hold)
3rd - 20 Russian Twists (10/side)
A1 Front Squat
2221; 2,2,2; rest 30sec
A2 Barbell Single Leg Romanian Deadlift

41X0; 6-8/leg; rest 3:00 x 3

KB Mixed Loading (1 KB in Rack + 1 KB in Suitcase) 4-6" step; 3011; 3-5/leg; rest 90sec x 3
*switch arms when you switch legs
B2 Good Morning

C Building Effort
3min KB Front Rack Tall Kneeling to Standing (35/18)

rest 1min
3min No Push Up DB Burpee Box Step up
rest 1min
3mins KB Rack carry 20m + KB Farmers Walk 20m (alternate for 3mins)

Week 4 - Day 17
Warmup
3 Rounds Not for Time
10m Tall Plank Theraband Lateral Walk/direction
20m Reverse Quadruped Crawl
30sec Bent Hollow Hold
A Push Press
21X2; 5,4,3; rest 2-3mins - build from past couple weeks - stay focused on strict tempo
and get that OH Stronger!
B1 Dual Dumbbell Pronated Bench Press

3111; 4-6/arm; rest 30sec x 3
B2 3-Point DB Row
2011; 8-10/arm; rest 30sec x 3
B3 Hollow Body Hold

Weight Hold - plate weight plate in your arms overhead and a light DB between your feet;
30-40sec; rest 2mins x 3
C 3 Rounds Not for Time

12 Kettlebell Z Press (challenge yourself with load)

rest 30sec
30sec Single arm Plank/arm
rest 30sec
Wall Walk x 3 reps
rest 30sec
Sat, Jun 1: missed by Adam

Week 4 - Day 20
Warmup
3 Sets
8 Goblet Squats (3sec hold at bottom of each)
30sec Arrested Superman Hold
10 Alt Box Step Ups (tall box)
A1 Single-Arm Overhead Walking Lunge

20X1; 8/steps per arm (16 total per set) rest 45sec x 3
A2 2-arm Turkish Sit Up

1 Z-press at the top of each sit up; 6-8 sit ups total; rest 45sec x 3
A3 Barbell Windshield Wipers

10/side; rest 90sec x 3
B1 Segmented Clean Grip Deadlift - 3 Pauses

5,5,5; rest 60sec
B2 Single Arm KB Rack Carry

30m/arm tough; rest walk 2-3mins x 5
C 3 Sets
20 Alternating Lunge Box Jumps

rest 30sec
20m Farmers Walk
rest 30sec
3 Turkish Get up/arm
rest 30sec

Tue, Jun 4: missed by Adam

Week 5 - Day 21
Warmup
3 Sets - Not for Time
5 Single Leg Good Morning/leg (light)
15 Seated Banded Hip Abduction (1sec pause each rep at widest point)
5 KB Windmill/arm
*slow controlled movements with purpose to warm up and activate
A1 Back Squat
5551; 5,5,5; rest 60sec
A2 Barbell Single Leg Romanian Deadlift

41X0; 4-6/leg; rest 2:00 x 3
B Rear Foot Elevated Split Squat

DB Loaded at Sides; 2020; 4-6/leg; rest 90sec x 3
C 2-3 Sets - NFT

30m Farmers Walk HEAVY

20 Prisoner Step ups (24/20")
10m Goblet Loaded Duck Walk
3 Turkish Get Up/arm
REST as NEEDED
*choose loads that force you to slow down a bit
Thu, Jun 6: missed by Adam

Week 5 - Day 22
Warmup
3 Sets
3 Hollow Body Wall Walks (hold 5sec at top)
15m Crab Walk
10 Windshiled Wipers
A Push Press
10,10,10 TnG reps; HOLD 1 Second OH each rep; rest as needed
B1 Single Arm Dumbbell Push Press

40X0; 6/arm; rest 30sec between arms; rest 60sec before B2 x 3 sets (build)
B2 Single Arm Dumbbell Torso Row

C1 Kettlebell Floor Press

C2 Wide Grip Strict Pull Up

AMRAP in 30sec; rest 90sec x 3
D 3 Sets - NOT For Time

6-10 Strict Toes to Rings Unbroken

12-18 Unbroken Ring Push ups (elevate your feet to a box for added challenge)


Week 5 - Day 25
Warmup
Every 2mins x 4 sets
5 Goblet Squats 3030 tempo
15 Hollow Rocks
A1 KB Cross Body Step Up

6-8/steps per leg; rest 45sec x 3

*box height should be at patella height
A2 Ring Body Saw

10 reps; rest 45sec x 3
A3 Dumbbell See-Saw Row w/Theraband

21X1; 6-8reps; rest 90sec x 3

4,4,4; rest 30sec
B2 Quadruped Crawl
Weighted with plate on your back - 20m; rest 90sec x 3
C 3 SETS - NFT
5 Single arm DB Overhead Squats/arm (3011 tempo)

10 Hammer Dumbbell Curls 2010

Week 6 - Day 26
Warmup
20m Lateral Banded Walk (10m/direction)
10 Landmine Oblique Twists/side
A1 Back Squat
4441; 4,4,4; rest 60sec
A2 Landmine Single Leg RDL

3010; 6-8/leg; rest 2:00 x 3

*Push loading here and fight the grip challenge

Single Arm KB Rack Loaded (same arm as working leg); 3010; 4-6/leg; rest 90sec x 3
C 2-3 Sets - NFT

40m KB Cross Body Carry (20m/arm)

20 Prisoner Walking Lunges
10m Dumbbell Bear Crawl
20m Single arm KB Bottom Up Carry
REST as NEEDED
*choose loads that force you to slow down a bit

Week 6 - Day 27
Warmup
3 Sets
20 Wall Facing Shoulder Taps
10 Quadruped Thoracic Rotation/side
A Push Press
8,8,8 TnG reps; Must hold 1sec OH each rep; rest as needed
B1 Single Arm Dumbbell Push Press

50X0; 6 reps x 2 sets; 3 reps x 2 sets; rest 30sec between arms; rest 90sec before B2
B2 See-Saw Row
20X1; 6-8/arm; rest 90sec x 3 (12-16 total)
C1 Glute Bridge Single Arm Dumbbell Floor Press

C2 Semi Supinated Strict Ring Pull Up

AMRAP in 30sec; rest 90sec x 3
D 3 Sets
6-10 Strict Toes to Rings Unbroken
6-10 Clapping Push Ups


Week 6 - Day 30
Warmup
10 Goblet Squats 2010
1 Wall Walk
15sec Wall Facing Handstand Hold
A1 KB Cross Body Step Up

4-6/steps leg; rest 45sec x 3

*box height should be at patella height
*increase load this week from last if you can
A2 Tuck L-Sit on Parallettes

20sec; rest 45sec x 3
A3 Band Resisted Glute Bridge

15reps (pause 1sec at top); rest 90sec x 3

4,4,4; rest 30sec
B2 Reverse Quadruped Crawl

20m weighted with a plate on your back; rest 2misn x 3
C 3 Sets
5 Single arm KB Hang Squat clean Thruster

10 KB Reverse curls

Week 7 - Day 31
Warmup
20 Seated Band Hip Abductions (puase 1sec with legs wide)
10 Half Kneeling Landmine Twists/side
A1 Back Squat
3331; 3,3,3; rest 60sec

*Build from last week

2111; 4-6/leg; rest 2:00 x 3

*Bulid from last week

Double Arm KB Rack Loaded; 3010; 4-6/leg; rest 60sec between legs x 3 sets
C 3 Sets - NFT
6 KB Cross Body Reverse Lunge/Leg

10m Quadruped Crawl Forward and Backward
2 Wall Walks (pause 5sec at the top in a wall facing HS Hold for each rep)
REST as NEEDED

Week 7 - Day 32
Warmup
20 Feet on Box Pike Shoulder Taps
10 Bird-Dog/side (slow down for this)
A Push Press
6,6,6 TnG reps; Must hold 2sec OH each rep; rest as needed (building from last week -
week three of these so know your loading and push all sets)
B1 Single Arm Dumbbell Complex

5 Single arm DB Push Press R

5 Single arm DB Push Jerk R
rest 15sec
5 Single arm DB Push Press L
5 Single arm DB Push Jerk L
rest 45sec x 3
B2 Glute Bridge Dumbbell Floor Press

*Perform this with a Theraband around your knees to keep your hips activated
20X0; 10,10,8; rest 45sec
B3 Upper Pull Complex - 40sec AMRAP

1 Strict C2B Pull Up

2 Strict Toe to Bar
3 Strict Pronated Pull Up
rest 2mins x 3
*perform the 1-2-3 ladder as many times as you can in 40sec
Rest 2mins before returning to B1
C 3 Sets - Consistent efforts per set

4-8 Ring Dips Strict

8-12 Ring Push Ups
rest 90sec


Week 7 - Day 35
Warmup
10 Goblet Squats 70/53
10m Quadruped Crawl

A1 KB Cross Body Split Squat

6-8/leg; rest 45sec x 3
A2 L-Sit on Parallettes
A3 Single Leg Band Resisted Glute Bridge

10/leg (pause 1sec at top) foot on 6" box; rest 90sec x 3
B Segmented Clean Grip Deadlift - 3 Pauses

3,3,3; rest as needed - tough sets
C 2-3 Sets
8 Single arm KB Overhead Squats R

8 Single arm KB Overhead Squats L
10 Barbell Thrusters tough
30sec DB Side Plank
rest walk 2mins

Week 8 - Day 36
Warmup
5 Single Leg Kettlebell Deadlift
10 Side Plank Clamshells/side
20 Windshield Wipers (10/side)
A1 Back Squat
2221; 2,2,2; rest 60sec

*build from last week
A2 Dumbbell Single Leg Romanian Deadlift

3010; 6-8/leg; rest 2:00 x 3

*Push loading here and fight the grip challenge
B1 Rear Foot Elevated Split Squat

Barbell Front Rack Loaded; 2020; 3-5/leg; rest 90sec x 3
B2 Barbell Good Morning

30sec Static Hold at bottom of GM (LIGHT LOADS); rest 90sec x 3
C 2-3 Sets - NFT

10 KB Front Rack Reverse Lunge (5/leg alternating)

20m DB Bear Crawl 30/15lbs
50m KB Cross Body Carry (25m/arm)
REST as NEEDED

Week 8 - Day 37
Warmup
20 Feet On Box Pike Shoulder Taps
20m Backward Quadruped Crawl
30sec Bent Hollow HOld
A Push Press
4,4,4 TnG reps; Must hold 3sec OH each rep; rest as needed (building from last week -
final week of this progression - make the last set of 4 TOUGH)
B1 Single Arm Dumbbell Complex

3 Single arm DB Push Press R

3 Single arm DB Push Jerk R
3 Single arm DB Split Jerk R
10 Chainsaw Row R
rest 30sec
3 Single arm DB Push Press L
3 Single arm DB Push Jerk L
3 Single arm DB Split Jerk L
10 Chainsaw Row L
rest 2mins x 3
B2 Glute Bridge Dumbbell Floor Press

*Perform this with a Theraband around your knees to keep your hips activated
30X0; 6-8reps; rest 30sec x 3 sets
B3 Upper Pull Complex - 45sec AMRAP

3 Wide Grip Strict Pull Up (Hands 6" outside shoulder width)

3 Medium Grip Strict Pull Up (Hands shoulder width apart)
3 Narrow Grip Strict Pull Up (Hands 6" apart)
rest 2mins x 3
*perform as many 3.3.3 rounds as you can in 45sec
C 2-3 Sets NFT

5 Archer Ring Push Ups/arm

30sec Ring Dip Support
rest as needed


Week 8 - Day 38
Warmup
3 Sets NFT
15 pause Wall Bals (hold 1sec bottom of each squat dead stop)
3 Hollow Body Wall Walks
A1 KB Cross Body Split Squat

4-6/per leg; rest 45sec x 3

*increase load from last week
A2 L-Sit on Parallettes

5/leg; (pause 2sec at bottom of each rep) foot on 6" box; rest 90sec x 3
B Segmented Clean Grip Deadlift - 3 Pauses

2,2,2; rest as needed
C 2-3 Sets
10 Single Arm DB Deadlift

10 Single Arm DB Overhead Reverse Lunge (5/leg)
rest 60sec
10 Double Kettlebell Clean
10 Kettlebell Thrusters
rest walk 2mins
Tue, Jul 2: missed by Adam

Week 9 - Day 39
Warmup
2-3 Sets - Not for Time
6 Single Arm DB Overhead Split Squat
10 Side Plank Clamshells/side
20 Windshield Wipers (10/side)
A1 Front Squat
30X1; 3,3,3; rest 20sec (MUST ALL BE TOUGH SETS)
A2 Back Squat
30X0; AMRAP at strict Tempo (performed at the same weight as the previous Front Squat
set - as soon as you break tempo the set is over); rest 2-3mins x 3
B Barbell Good Morning

3 reps with 10sec hold at bottom of each rep; rest as needed x 3
C 3 Sets
10 American KBS 70/53

rest 15sec
12 KB Front Rack Walking Lunge
ret 15sec
40m Dual KB Overhead Carry
REST 90sec between sets
Thu, Jul 4: missed by Adam

Week 9 - Day 40
Warmup
EMOM x 9mins
1st - Row 125/100m
2nd - 16 Wall Facing Shoulder Taps
3rd - 6 Dumbbell Powell Raise/arm Light
A Push Press
3.3.3; rest 10sec/rest 2mins x 3 sets (9 total reps per set with 10sec break with bar on rack
between TnG 3's)
B1 Two Arm Dumbbell Complex

6 2-arm DB Push Press

6 2-arm DB Push Jerk
6 2-arm DB Split Jerk
6 2-arm Dumbbell Bent Over Row
rest 30sec x 3 Sets
B2 Glute Bridge Barbell Floor Press

20X0; 8-10reps; rest 30sec x 3 Sets
B3 Weighted Strict Pronated Pull-Up

3-5reps; rest 90sec x 3 Sets
C 2-3 Sets NFT

5 Single arm Reach Ring Push Up/arm

30-40sec Front Leaning Rest against wall
rest as needed
Sat, Jul 6
Week 9 - Day 41
Warmup
3 Sets NFT
5 Single arm DB Thruster/arm 30X2 tempo
20sec Wall Facing HS Hold
A1 KB Cross Body Reverse Lunge

A2 L-Sit Flutter Kicks

A3 Dumbbell Single Leg Romanian Deadlift

3111 x 5 reps/leg; rest 90sec x 3
B Deficit Clean Grip Deadflit

30X1; 5,5,5; rest as needed - standing on 2-3" plates
C 2-3 Sets - consistent effort

5 Dual KB Clean
5 Dual KB Push Press
10 Steps Dual Kettelbell Overhead Walking Lunge
rest 60sec
10 Dual Russian Kettelbell Swings
10 Dual Kettlebell Front Squats
rest 60sec
Tue, Jul 9: missed by Adam

Week 10 - Day 42
Warmup
6 Single Arm KB OH Reverse Lunge @ 2121
15sec Ring Star Side Plank/side
10 Landmine Oblique Twist/side
A1 Front Squat
20X1; 2,2,2; rest 20sec (BUILD FROM LAST WEEK)
A2 Back Squat
40X0; AMRAP at strict Tempo (performed at the same weight as the previous Front Squat
set - as soon as you break tempo the set is over); rest 20sec x 3
A3 Sled Push
20m TOUGH; rest 3-4mins x 3
B Split Stance Good Morning

2010; 8-10/leg; rest as needed x 2 sets
C 2 Sets
10 Dual Russian Kettlebell Swings (choose a tough unbroken weight)

50m Farmers Walk (HEAVY)
REST 2mins between sets
Thu, Jul 11
Week 10 - Day 43
Warmup
2 Sets
Row 250m/200m
10m DB Bear Crawl
6 Single arm Ring Row/arm
A Push Press
between TnG 2's)
B Dumbbell Complex
4 2-arm DB Push Press

4 2-arm DB Push Jerk
rest 15sec
6 Single arm Dumbbell Torso Row R
6 Singel arm Dumbbell Torso Row L
rest as needed x 3 Sets
C1 Glute Bridge Barbell Floor Press

20X0; 6-8rep; rest 45sec x 3 Sets
C2 Weighted Strict Supinated Chest to Bar Pull-Up

1.1.1; rest 10sec between singles/rest 90sec x 3 Sets
D 2-3 Sets
5 Strict Toes to Bar
5 Strict Chest to Bar Pull-Up

5 Strict Ring Dips
Sat, Jul 13
Week 10 - Day 44
Warmup
3 Sets
10 Feet on Box Pike SHoulder Taps
10 KB Sumo Jump Squat

A1 KB Cross Body Reverse Lunge


*increase load this week
A2 L-Sit Flutter Kicks

A3 Band Resisted Glute Bridge

12 reps (2sec hold at top); rest 90sec x 3

C 2 Sets Not for Time

8 Dumbell Thrusters Tough

3 Hollow Body Wall Walks
8 Single arm DB Overhead Reverse Lunge
Tue, Jul 16
Week 11 - Day 45
Warmup
6 KB Cross Body Split Squat/leg
20sec Side Plank R
20sec Forearm Plank
20sec Side Plank L
A Front Squat
20X1; 2.2.2, 2.2, 1.1.1, 1.1; rest 15sec/rest 3mins (cluster sets - the (.) signifies at 15sec rest
with bar on rack)
B1 Back Squat
2020; 8,8; rest 60sec

*work around 55-65% of 1RM load - try to stick to tempo for all sets and maintain great
positions
B2 Reverse Sled Drag

20m/TOUGH; rest 60sec x 2
B3 Split Stance Good Morning

2010; 6-8/leg; rest 2mins x 2 sets

*slight build from last week
C 3 Sets - HIGH EFFORT

10 Kettlebell 2-arm Deadlift

10 Double Kettlebell Clean
10 KB Front Rack Reverse Lunge (5/leg)
10 Clapping Push Ups

rest 2mins between sets
Thu, Jul 18
Week 11 - Day 46
Warmup
2 Sets
20sec HS Hold
5 Renegade Rows Heavy
A Push Press
between singles) - NO MISSES TODAY - Make them hard
B1 Dumbbell Complex
4 Dumbbell Push Jerk

4 Dumbbell Bent Over Row
4 Dumbbel Split Jerk
4 Dumbbell Bent Over Row
rest 45sec x 3 Sets
B2 Glute Bridge Barbell Floor Press

20X0; 4-6rep; rest 45sec x 3 Sets
B3 Weighted Strict Pronated Chest to Bar Pull-Up

3,2,1; rest 90sec x 3
C 2-3 Sets NFT

6-8 Strict Ring Dips

6-8 Strict Toes to bar
Sat, Jul 20
Week 11 - Day 47
Warmup
3 Sets
20 Quadruped Shoulder Taps
5 Seated Box Jump
A1 Dumbbell Single Arm Complex

Single Arm Cross Body RDL

Single Arm Cross Body Muscle Snatch
Single Arm Overhead Reverse Lunge
Single Arm DB Overhead Squat
3 complex per arm; rest 45sec x 3
A2 L-Sit Wipers
A3 Single Leg Band Resisted Glute Bridge

10/leg (2sec hold at top); foot on 12" box; rest 90sec x 3

C 2 Rounds for Time

12-14 Alternating Kettlebell Thrusters (8/arm)

20 Hollow Rocks (hold 10lb plate in hands)
12-14 KB Cross Body Walking Lunge
Tue, Jul 23
Week 12 - Day 56
Warmup
Side Plank Right - Max Seconds Unbroken

Side Plank Left - Max Seconds Unbroken
A Front Squat
build to a 1RM
B Front Squat
30X0; perform 1 set of max reps at the prescribed tempo - ABSOLUTELY NO PAUSING
ALLOWED. Load the bar with 85% of todays 1RM for this test.
C Rear Foot Elevated Split Squat

build to an 8RM on each leg; rest as needed

*dumbbells in hands at sides
D For Time
Row 500m
15m KB Front Rack Walking Lunge 70/53lbs/hand
50 Double Unders
Row 350m
35 Double Unders
Row 200m
20 Double Unders
Thu, Jul 25
Week 12 - Day 57
Warmup
Row 1k Easy
+
Thoracic Flow
A Push Press
build to a 1RM in 12-15mins from the rack
B Wtd Strict Dip

build to a 1RM
C Weighted Strict Pronated Pull-Up

build to a 1RM
D 3min AMRAP
Strict Dips

rest 2mins

3min AMRAP
Strict Pronated Pull-Ups

rest 2mins

3min AMRAP
Ring Push Ups

rest 2mins

3min AMRAP
Double Unders

*goal is to sustain for all 4 AMRAPs
Sat, Jul 27
Week 12 - Day 60
Warmup
Every 60sec x 5 sets

5 Pull Ups
10 Push Ups
15 Air Squats

Every 60sec x 5 Sets
20 Double Unders
1 Hollow Body Wall Walk
A1 Kettlebell Single Arm Complex

6 Single Leg Kettlebell Deadlift

5 Kettlebell Snatch/arm
4 Single Arm KB Overhead Reverse Lunge
*perform complex on both sides before moving to A2
rest 45sec x 3
A2 L-Sit Wipers
B Overhead Squat
Build to a 1RM for the day
C For Time

Row 400m
Row 400m

FBB Group Programming - Cycle 3 - Weeks 1-12

Uploaded by

Copyright:

Available Formats

You might also like

FBB Group Programming - Cycle 3 - Weeks 1-12

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

FBB Group Programming - Cycle 3 - Weeks 1-12

Uploaded by

Copyright:

Available Formats

7/3/2019 Revival Strength | Workouts | 5/7/19

Tue, May 7: missed by Adam

5551; 5,5,5; rest 30sec

A2 Staggered Stance Deadlift

3131; 5,5,5; per leg; rest 2mins

B1 Front Foot Elevated Split Squat

DB Loaded at Sides; 4" step; 2020; 6-8/leg; rest 90sec x 3

3131; 6-8reps; rest 90sec x 3

C Steady Grind Continuous

2mins Wall Sit

Thu, May 9: missed by Adam

B1 DB Incline Bench Press

40X0; 6-8reps; rest 45sec x 3

B2 Wide Grip Strict Pull Up

B3 Tuck L-Sit on Parallettes

15-30sec; rest 90sec x 3

30sec Active Bar Hang (advanced can do chin over bar)

Sat, May 11: missed by Adam

A1 RNT Reverse Lunges

Goblet Loaded; 2020; 6/leg; rest 30sec x 3

A2 2-arm Turkish Sit Up

6-8 reps; rest 30sec x 3

A3 Ring Body Saw

2020; 8-10reps; rest 90sec x 3

B1 Segmented Snatch Grip Deadlift - 3 Pauses

B2 Single Arm Farmers Carry

30m TOUGH/arm; rest walk 2mins x 3

20m Single arm KB Front Rack Carry/arm

Tue, May 14: missed by Adam

4441; 4,4,4; rest 30sec

A2 Staggered Stance Deadlift

2121; 4-6/leg x 3 sets; rest 3mins

B1 Front Foot Elevated Split Squat

DB Loaded at sides; 2-4" step; 3010; 5-7/leg; rest 90sec x 3

4111; 5-7reps; rest 90sec x 3

C Move with Purpose - Steady

1min One Leg Wall Sit R

2mins Lateral Box Step Overs 24/20"

Thu, May 16: missed by Adam

31X2; 7,6,5; rest 2-3mins

B1 Single Arm Incline Dumbbell Bench Press

Low Incline; 40X0; 6/arm; rest 60sec x 3

B2 Mixed Grip Pull-up

B3 Tuck L-Sit on Parallettes

15-30sec; rest 90sec x 3

Sat, May 18: missed by Adam

A1 RNT Reverse Lunges

A3 Ring Body Saw

(hold 1sec in extended position); 10-12reps; rest 90sec x 3

B1 Segmented Snatch Grip Deadlift - 3 Pauses

30m TOUGH; rest walk 2-3mins x 4

30m Dual Rack carry

Tue, May 21: missed by Adam

3331; 3,3,3; rest 30sec

A2 Staggered Stance Deadlift

2020; 3-5/leg x 3 sets; rest 3mins

B1 Front Foot Elevated Split Squat

DB Loaded; 4-6" step; 3011; 4-6/leg; rest 90sec x 3