FBB Group Programming - Cycle 1 - Weeks 1-12

7/3/2019 Revival Strength | Workouts | 11/20/18
Tue, Nov 20: completed by Adam

Week 1 - Day 1
Warmup
3 Sets
30sec Ring Plank
30sec Glute Bridge Hold
30sec Wall Sit
rest as needed
A1) Kang Squat

View Exercise History
3131; 4-6reps; rest 60sec x 3

*light loads to learn movement patterns
45, 65, 75
A2) Single Arm Dumbbell Deadlift

3010; 6/arm; rest 60sec x 3
45, 50, 50
B) Back Squat
5551; 5,5,5 (add load with each set and finish at 90% effort - strict TEMPO is key here); rest
2-3mins
75, 75, 75
C1) Suitcase RNT Reverse Lunges

20X1; 6-8/leg; rest 60sec x 3
30, 30, 30
C2) Dual Dumbbell Prone Row

2111; 6-8reps; rest 60sec x 3 sets
55, 55, 55
https://revivalstrength.truecoach.co/client/workouts/18454442/edit 1/2
C3) Dual Kettlebell Rack Carry

30m Continuous; rest 60sec x 3 sets
Silver kbsx3
Thu, Nov 22: missed by Adam

Week 1 - Day 2
Warmup
3 Sets
6-8 Half Kneeling Single Arm Landmine Press @ 2111 tempo
12 Banded Monster Walks (forward and backward)
20sec Star Side Plank/side
rest as needed
A1 Barbell Z Press
View exercise history
8,7,6; rest 2mins
A2 Segmented Clean Deadlift

3131; 5,5,5; rest 2mins
B1 Incline Dumbbell Bench Press

Semi Supinated Grip; 31X1; 6-8reps; rest 60sec x 3 sets
B2 Strict Bar Dip

21X1; 4-6reps; rest 60sec x 3 sets
C EMOM x 10mins
Odd - 12 Russian Kettlebell Swings

Even - 3 Seated Box Jump (go for height - step down)
Sat, Nov 24: completed by Adam Ellis

Week 1 - Day 3
Warmup
3 Sets
30sec Forearm Plank
10 Side Plank Rotations/side
10 Jefferson Curls (very light with clients, even PVC is appropriate, just to learn the way you
move this pattern)
rest as needed
A Front Squat
32X1; 6,6,6; rest 2-3mins (focus on great positions this week - maintain strict tempo)
65, 95, 115
B1 Suitcase RNT Split Squat

2121; 6-8/leg; rest 60sec x 3 sets
30, 30, 30
B2 Single Arm Farmers Carry

30m/arm; rest 60sec x 3 sets
40kg kb x 3
C1 Strict Ring Pull Up


*scale back to ring row as needed
6 reps, 4 reps, 5 reps
C2 Seated Dumbbell Press

30 lb (7 reps) x 3
D 3 Sets - For Quality

10 Dumbbell Suitcase Russian Step ups/leg (box height should be 2-3" below knee cap for
each athlete)
10 Ring Face Pull
*resting as needed between exercises
Tue, Nov 27: completed by Adam Ellis

Week 2 - Day 4
Warmup
3 Sets
30sec RKC Plank (plate loaded on back)
30sec Bottom of Barbell Good Morning Hold (light bar or PVC)
rest as needed
A1 Kang Squat
3111; 3-5reps; rest 60sec x 3
75 (5 reps), 95 (5 reps), 115 (3 reps)
A2 GHD Hip Extension

2112; 8,8,6; rest 60sec x 3
8, 8, 8
B Back Squat
4441; 4,4,4 (building from last week); rest 2-3mins - make these sets perfect tempo
115, 115, 120
C1 Suitcase RNT Reverse Lunges

30X1; 6,6,6/leg; rest 60sec x 3
30, 35, 35
C2 3 Point Dumbbell Row

31X1; 6/arm; rest 60sec x 3 sets
50, 60, 60
C3 Single Arm Kettlebell Rack Carry

30m/arm; stay nice and tall, don't lean to one side; rest 2mins x 3 sets
28kg, 28kg, 28kg
Thu, Nov 29: completed by Adam Ellis

Week 2 - Day 5
Warmup
3 Sets
6/arm Half Kneeling Bottom Up KB Press
12 Lateral Banded Walks (Hold KB in Goblet Position)
30sec Side Plank/side
rest as needed
A1 Barbell Z Press
7,6,5; rest 90sec (build from last weeks laods)
75, 95, 105 (3 reps)

3131; 4,4,4; rest 90sec between sets (3sec concentric signifies 1sec pause at all 3 positions
off the floor)
135, 185, 185
B1 Incline Dumbbell Bench Press

Semi Supinated Grip; 40X1; 8,6,6; rest 60sec x 3 sets
40, 50, 50
B2 Strict Bar Dips

5, 5, 5
C EMOM x 10mins
Odd - 12 Dual Russian KBS

Even - 3 Broad Jumps (10sec rest between each rep) for max distance
16kg kbs
Sat, Dec 1: completed by Adam Ellis

Week 2 - Day 6
Warmup
3 Sets
10 Rower Pike Ups
10 Landmine Oblique Twists
10 Jefferson Curls (slightly up from last week - stay light)
rest as needed
A Front Squat
32X1; 5,5,5; rest 2-3mins (Build a little from week 1)
115 (switched to hands over bc hand hurt), 125 (switched to hands over for last rep),
135 (5 good reps hands under)
B1 Suitcase RNT Split Squat

3111; 8,8,6 reps/leg; rest 60sec x 3 sets
30, 35, 35
B2 Kettlebell Front Rack Carry

40m (tough - stay tall and tight in torso); rest 60sec x 3 sets
2 20kg KBs x 3
C1 Lean Away Strict Ring Pull Up


*even if assistance is required in the form of a band for clients - ensure they lean back as
far as possilbe on the way down. keep them safe by spotting them.
5, 5, 4
C2 Dual Seated Arnold Press

30 (8 reps), 30 (8 reps), 35 (6 reps)


12m KB Suitcase Walking Lunge

rest 30sec
10-12 Ring Face Pull
rest 60-90sec
20kg kbs for lunges, 12 reps for all face pulls
Tue, Dec 4: completed by Adam Ellis

Week 3 - Day 7
Warmup
3 Sets
20-30sec Star Side Plank/side
30sec Goblet Wall Sit
rest as needed
A1 Kang Squat
3131; 3,3,3; rest 45sec
95, 115, 120
A2 Weighted Superman Hold

30sec HOLD; rest 90sec x 3
10 plate (15s), 5 plate (30s), 5 plate (30s)
B Back Squat
3331; 3,3,3 (building from last week) - rest 2-3mins
125, 135, 155
C1 Suitcase RNT Reverse Lunges

30X1; 4-6/leg; rest 60sec x 3
35, 35, 40
C2 Kettlebell See-Saw Row with Theraband on Knees

3111; 4-6/arm alternating; rest 60sec x 3 sets
35lb kbs x 3
C3 Mixed KB Rack Overhead Carry

30m/arm; rest 2mins x 3 sets
35lb kbs x 3
Thu, Dec 6: completed by Adam Ellis

Week 3 - Day 8
Warmup
3 Sets
6/arm Half Kneeling Arnold Press
12 Monster Walks (KB in Front Rack)/forward and backwards
12 Side Plank Rotations/arm
rest as needed
A1 Barbell Z Press
6,5,4; rest 90sec (build from last weeks laods)
95 (6 reps), 100 (5 reps), 105 (4 reps, dropped from top of last rep)

3030; 3,3,3 rest 90sec

*(this week the tempo is Touch and Go at the bottom but still make all pauses on the way
up - 3 pauses)
185, 205, 215
B1 Single Arm Incline Dumbbell Bench Press

Semi Supinated Grip; 40X0; 6/arm; rest 60sec x 3 sets
40, 45, 50
B2 Ring Push Up
2020; AMRAP at tempo strict; if the TEMPO breaks the set is over; rest 60sec x 3 sets
13, 11, 10
C EMOM x 10mins
Odd - 15 Banded Russian KBS

Even - 5 Tall box Jumps (step down)
36in box, green band w 35lb kb

Sat, Dec 8: completed by Adam

Week 3 - Day 9
Warmup
3 Sets
10 Ring Body Saw
20 Russian Twists
10 Barbell Good Mornings light 2010
A) Front Squat
32X1; 4,4,4; rest 2-3mins (build from last week)
135, 155 (bar fell off at bottom of 3rd rep), 155 (good set of 4)
B1) Kettlebell Front Rack RNT Split Squat

35lbs kbs x 3
B2) Single Arm Farmers Carry

30m/arm (tough - stay tall and avoid leaning to one side); rest 60sec x 3 sets
53, 62, 62
C1) Lean Away Strict Ring Pull Up

3seconds Down on each rep; 2-3 reps (make these harder than last week - either
loaded or with less assistance); rest 60sec x 3 sets
20 (reps 3), 30(reps 3), 30(reps 3)
C2) Tall Kneeling Kettlebell Press

3131; 6reps; rest 60sec x 3 sets
26, 35, 35
D) 3 Sets - For Quality

12m DB Suitcase Reverse Walking Lunge

rest 30sec
12 Dumbbell Curl and Press
rest 90sec
30lbs dbs

Week 4 - Day 10
Warmup
3 Sets
10 Side Plank Rotataions/side
30sec Single Leg Wall Sit/leg
rest as needed
A1 Barbell Good Morning

3111; 6-8reps rest 60sec x 3 sets
45, 65, 65
A2 Single Leg Barbell Hip Thrust

2 reps with 10sec hold at top/leg; rest 60sec x 3
65, 65, 65
B Back Squat
2221; 2,2,2 (building from last week); rest 2-3mins
135, 155, 165 (couldve gone heavier)
C1 KB Front Rack RNT Reverse Lunges

20x1; 4-6/leg; rest 60sec x 3
35 x 3
C2 Chainsaw Row
30X0; 4-6/arm; rest 60sec x 3 sets
50 x 3
C3 Kettlebell Mixed Rack Suitcase Carry

20m/side TOUGH Weight; rest 2mins x 3 sets
44, 53, 62

Week 4 - Day 11
Warmup
3 Sets
10 Tall Kneeling KB Press
5m Tall Plank Lateral Theraband Walk/side
20sec Star Side Plank/side
rest as needed
A1 Barbell Z Press
5,4,3 rest 90sec (build from last weeks laods)
95, 105, 110

3030; 2,2,2 rest 90sec (last week before we change this movement slightly)
205, 225, 235
B1 Alternating Dumbbell Incline Bench Press Top Down

30 (easy), 40 (med), 50 (hard)
B2 feet elevated push up

Feet On Box; 1010 tempo; AMRAP at tempo (no pauses); tempo breaks set is over; rest
60sec x 3 sets
15, 10, 10
C EMOM x 10mins
Odd - 12 American KBS

Even - 5 Drop Jumps (practice great landing mechanics)
44 lb kb, 30in box

Week 4 - Day 12
Warmup
3 Sets
30sec Weighted Hollow Body hold (plate in hands)
10 Landmine Oblique Twists/side (1010 tempo)
15 Banded Good Mornings 2010
A Front Squat
22X1; 3,3,3 rest 2-3mins (build from last week)
45x3 (unloaded bc of dct appt)
B1 Kettlebell Front Rack RNT Split Squat

35x3
B2 Single Arm Kettlebell Overhead Carry

53x3
C1 Wide Grip Strict Pull Up

31X1; 4-5 reps; rest 60sec x 3 sets
5, 5, 4
C2 Half Kneeling Single Arm Arnold Press

35, 40, 40 (6 reps each set)

30X0 - 10-12 Zottman Curls

rest 30sec
30sec Tuck L-Hang
rest 60-90sec
20lbs dbs

Week 5 of 12
Warmup
3 Sets
30 Seated Banded Hip Abductions
30sec KB Front Rack Wall Sit
rest as needed

75x3
A2 Single Leg Banded Glute Bridge

10X2; 10/leg; rest 60sec x 3
2 rds green band, 1 rd black band
B 1-1/4 Back Squat

(3sec lowering on first eccentric); 5,5,5; rest as needed
135 (5 reps), 145 (5 reps), 150 (5 reps)
C1 Kettlebell Front Rack Reverse Lunge

1010 (no RNT this week); 12 reps alteranting; rest 45sec x 3
26, 35, 35
C2 Plank DB Row
21X2; 4-6/arm alternating; rest 45sec x 3 sets
25, 35, 35 (6/arm all sets)
C3 Kettlebell Cross Body Carry

15m/arm; rest 2mins x 3 sets
44x3

Workout
Warmup
3 Sets
10 Tall Kneeling KB Push Press
10m Quadruped Crawl forward and backward
30sec KB Side Plank
rest as needed
A1 Seated Barbell Behind the Neck Press

21X2; 6,6,6 rest 90sec
45, 65, 75
A2 Supinated Grip Deadlifts

3131; 6,6,6 rest rest 90sec
110, 144, 144
B1 Single Arm Dumbbell Push Press


*slow down is KEY on this one
40, 45, 50
B2 Ring Push-ups
AMRAP in 30sec; rest 60sec x 3 sets
13, 14, 16
C EMOM x 10mins
Odd - 4 Seated box Jumps Tall

Even - 8 Dual KB Clean
>30in box, 35lb rd 1 44lb rd2-5

Workout
Warmup
3 Sets
30sec Superman hold
10 Half Kneeling Landmine Twist/side
5 Split Stance Good Morning/leg
A Front Squat
21X1; 2.2.2; (3 sets of 2 with 15sec break between each with bar on rack for total of 6); rest
2-3mins (build from last week) x 3 sets
135, 145, 150
B1 Kettlebell Front Rack Front Foot Elevated Split Squat

3-6" step; 2121; 4-6/leg; rest 60sec x 3 sets
16kg x 3 (6/leg each set)
B2 Single Arm Farmers Carry

40kg x 3
C1 Semi Supinated Strict Ring Pull Up


*use assistance from a partner that spots you from behind
5 x 3
C2 Single Arm Kettlebell Z Press

16kg (35lb) x 3 (6/arm)
15 Hammer Curls 1010

20sec L-Sit on Parallattes
20lbsx 3, 20 s all sets good form

Week 6 of 12
Warmup
3 Sets
10 Clamshell Side Planks/side (hit top position and down)
20sec Single Leg Wall Sit/side
rest as needed

Pvc, 35, 45
A2 Landmine Single Leg Romanian Deadlift

2010; 8/leg; rest 60sec x 3
25x3
B 1-1/4 Back Squat

135, 135, 145
C1 Kettlebell Rack Drop Lunge

1010 (stand on 2-4" step); 10 reps alteranting; rest 45sec x 3
35x3
C2 Single Arm Dumbbell Torso Row

40 (6 reps, not full rotation), 30 (8 reps, full rotation), 30
C3 Filly Carry
20m/arm Tough Weight; rest 2mins x 3 sets
53/88, 60/88, 60/88

Workout
Warmup
3 Sets
6 Tall Kneeling KB Press
6 Tall Kneeling KB Push Press
15m DB Bear crawl Slow and deliberate
20sec Side star plank/side
rest as needed

21X2; 5,5,5 rest 90sec *building from last week
75, 85, 90

145, 155, 165
B1 Alternating Kettlebell Push Press

4sec down each rep; 3-5/arm x 3 sets; rest 60sec
44lb (5/arm), 53lb (3/arm), 53lb (3/arm)
B2 Weighted Push Ups

8-10reps (stack plates on Back - or just scale to regular push ups if those challenge you
enouhg); rest 60sec x 3 sets
45lb (10 reps), 45lb (8 reps), 45lb (6 reps)
C EMOM x 10mins
Odd - 3 Burpee Broad Jumps (must be for MAX distance every set)
Even - 8 Dual Kb Snatch
Every broad jump set further than last (avg 15 steps), 2x26lbsx8, 3x35lbsx8

Workout
Warmup
3 Sets
30sec Weighted Superman hold
20 Russian Twists (hold KB in hands)
10 Steps Death march (light loads)
A Front Squat
20X1; 2.4.6; (drop set - 2 reps, strip some weight, 4 reps, strip some weight, 6 reps = 12
reps per set); rest 2mins x 3 sets
125.115.95, 135.125.95, 145.125.95
B1 Front Foot Elevated Back Rack Split Squat

3-6" step; 2020; 4-6/leg; rest 60sec x 3 sets
95x2 (6/leg), shoulder hurt so didnt do third set
B2 Dual Kettlebell Overhead Carry

30m; rest 60sec x 3 sets
35lbx2, third set stopped since shoulder hurt

21X0; AMRAP at Tempo; rest 60sec x 3 sets
7, 5, 5
C2 Single Arm Dumbbell Arnold Z Press

4-6/arm; rest 60sec x 3 sets
35, 40, 40 (6 reps/arm for all sets, left shoulder weaker than right)

10 DB Singel Arm Reverse Curls

20sec L-Sit Fluter Kicks
Tue, Jan 1: completed by Adam Ellis

Week 7 of 12
Warmup
3 Sets
20 Seated banded Hip Abduction
30sec Kettlebell Wall Sit
rest as needed
A1 Seated Good Morning

3010; 8,8,6; rest 60sec x 3 sets
A2 Dumbbell Single Leg Romanian Deadlift

3010; 6-8/leg; rest 60sec x 3
B 1-1/4 Back Squat

135, 155, 165
C1 KB Front Rack Reverse Lunges + Front Squat

1010 8reps alternating legs + 6 Front Squats; rest 45sec x 3
C2 See-Saw Row
C3 Dual Kettlebell Rack Carry

20m Heavy; rest 2mins x 3 sets
Thu, Jan 3: completed by Adam Ellis

Workout
Warmup
3 Sets
8 Half Kneeling KB Press/arm
20m DB Bear Crawl
45sec Side Plank/side
rest as needed

31X1; 4,4,4 rest 90sec *building from last week
95, 105, 105

3131; 4,4,4 rest rest 90sec *building from last week
135, 155, 155
B1 Single Arm Kettlebell Push Press

3sec down each rep; 5/arm x 3 sets; rest 60sec
53, 60, 60
B2 Deficit Push Ups

8-10reps (load with plates on your back if you can too); rest 60sec x 3 sets
0 lbs (10 reps) x 3
C EMOM x 10mins
Odd - 4 Burpee High Jumps (explode out of burpee and JUMP for max height)
Even - 12 Dual Russian KBS
2 35lb kbs
Sat, Jan 5: missed by Adam

Workout
Warmup
3 Sets
10 Barbell Hip Thrusts
20 Plank Army Crawlers
20 Single Leg Cone Touch Alternating
A Front Squat
20X1; 2.3.4; (drop set - 2 reps, strip some weight, 3 reps, strip some weight, 4 reps = 9
reps per set); rest 2mins x 3 sets
B1 Front Foot Elevated Back Rack Split Squat

6" step; 30X0; 3-5/leg; rest 60sec x 3 sets

*up from last week
B2 Kettlebell Cross Body Carry


C2 Dumbbell Z-Press
See-Saw Style - alternating arms press; 6/arm; rest 60sec x 3 sets

20 Alternating DB Curl and Press

20-30sc L-Sit Fluter Kicks
Tue, Jan 8: missed by Adam

Week 8 of 12
Warmup
3 Sets
Lateral band Walks x 20 reps (10/side)
Moster band Walks x 20 reps (10 for/10 back)
30sec - 2-arm KB Front Rack Squat Hold at 90 degrees
rest as needed
A1 Seated Good Morning

3111; 6,6,4; rest 60sec x 3 sets

*ideally the feet are placed in a wide stance
A2 Single Leg Kettlebell Deadlift

3111; 6-8/leg; rest 60sec x 3
B 1-1/4 Back Squat

(3sec lowering on first eccentric); 2.2; rest 15sec/rest 2mins x 3 sets

*each set consists of 4 total reps with a 15sec break after rep 2 where you place the bar
back on the rack
C 3 Sets - move with purpose not speed

KB Front Rack Walking Lunge x 10 steps

12 Ring Rows - feet elevated at 1010 tempo
15m Single Arm KB OH Carry
rest walk 2mins
Thu, Jan 10: missed by Adam

Workout
Warmup
3 Sets
8 Half Kneeling Bottom Up KB Press/arm
3 Wall Walks Slow and Steady
30sec Star side Plank/side
rest as needed

31X1; 3,3,2 rest 90sec

*final week building these two


*final week building these two
B1 Single Arm DB Complex

3 SA DB Press
5 SA DB Push Press
7 SA DB Push Jerk
rest 45sec x 3 sets
B2 Clapping Push Ups

8-10reps; (add a deficit for advanced athletes and scale back to regular deficit push ups
for athletes that aren't confident to perform the plyo push ups) rest 90sec x 3 sets
C EMOM x 10mins
Odd - 3 Burpee Broad Jumps For Distance!

Even - 4 Dual KB Russian Swings + 4 Dual KB Cleans + 4 Dual KB Front Squats

Workout
Warmup
3 Sets
10 Barbell Glute Bridge
10 Barbell Ab Roll Outs
5 Low Band Single Leg RDL/side
A Front Squat
20X1; 1.2.3; (drop set - 1 reps, strip some weight, 2 reps, strip some weight, 3 reps = 6 reps
per set); rest 2mins x 3 sets
B1 Front Rack Split Squat (rear foot on 6" plates)

30X0; 4-6/leg; rest 60sec x 3 sets


C1 Supinated Pull-up
C2 Tall Kneeling Kettlebell Press

30X2; 6-8 reps; rest 60sec x 3 sets

10 KB Reverse Curls
20 Banded Tricep Push Down
20-30sc L-Sit Wipers

Week 9 of 12
Warmup
3 Sets
Band Walking Squares x 2
10 Lateral R
10 Monster walk foward
10 Lateral L
10 Monster walk backwards
+
30sec Double KB Front Rack Wall Sit

A1 Split Stance Good Morning

2020; 6-8/lg rest 60sec x 3 sets

*we are now focusing back on single leg hinging here - learn new pattern before going
heavier
A2 Banded Glute Bridges

10X1; 20reps; rest 60sec x 3 sets

*really squeeze at the top - activate and fire the glutes
B 1-1/4 Back Squat

(3sec lowering on first eccentric); 1.1.1 x 2 sets; 1.1 x 2 sets; rest 15sec/rest 2-3mins
C 3 Sets - increase tempo with each set

10 KB Front Rack Step Up (5/leg)

8 Renegae Rows (HEAVY - 4 reps per arm)
20m KB Cross Body Carry/arm
rest walk 2mins

Workout
Warmup
3 Sets
10 Half Kneeling Dual KB Press (5 reps/knee)
8m Wheelbarrow Walk (partner holds feet)
30sec KB Side Plank
rest as needed
A1 Standing Behind the Neck Press

20X0; 10,10,8 rest 90sec

A2 Deadlift - no hook grip double overhand

TnG; 10,10,8 rest rest 90sec

1 SA DB Press
3 SA DB Push Press
5 SA DB Push Jerk
rest 45sec x 3 sets
B2 Ring Push Up
ARMAP in 30sec; rest 90sec x 3 sets
C EMOM x 10mins
Odd - 3 BOX JUMP Tall
Even - 2 Dual KB Russian Swings + 3 Dual KB Cleans + 5 Dual KB Front Squats Build from
last week if you can)

Workout
Warmup
2-3 Sets
10 Banded Hip Thrust
10 Ring Body Saw
5 Cross Body Single Leg RDL/leg
A Front Squat
22X1; 4 reps every 2:30 x 3 sets
B1 Front Rack Split Squat (rear foot on 6" plates)

20X1 ; 3-5/leg; rest 60sec x 3 sets
B2 Kettlebell Cross Body Carry

C1 Strict Ring Pull Up

C2 Tall Kneeling Kettlebell Push Press

8-10reps (hold 1sec OH each rep) rest 60sec x 3 sets

15 DB Curl to Press
25 Banded Tricep Push Down
30sec Hollow Rocks

Week 10 of 12
Warmup
3 Sets
Skater Band Walk x 10m forward and 10m backwards
20sec Single Leg Wall Sit


4010; 4-6/leg rest 60sec x 3 sets

*one more week of this coming up so really hone in on this movement pattern
A2 Single Leg Bodyweight Hip Thrust

20X2; 8/leg; rest 60sec x 3 sets

*really squeeze at the top - activate and fire the glutes - loading this can be as simple as
place a Dumbbell on the hips.
B Back Squat
20X1; 6,5,4; rest 2-3misn increase load each set
C 3 Sets - TOUGH Sets

30sec Wtd Plank March (weight plate on back)

10 Archer Ring Rows
10 KB Front Rack tall kneeling to Standing per leg
rest walk as needed

Workout
Warmup
3 Sets
10 Tall Kneeling Kettlebell Alternating Press
30-40sec Extended Plank Hold

20X2; 8,8,6 rest 90sec

*building from last week




3 SA DB Push Press
3 SA DB Push Jerk
3 SA DB Split Jerk
rest 45sec x 3 sets
B2 Weighted Ring Push UPs

8-10reps (plate or DB on your back); rest 45sec x 3 sets
B3 Dumbbell Muscle Clean

6-8 reps TnG (DB's in each hand); rest 90sec x 3 sets
C Every 2mins x 4 sets

5 Dual KB Cleans + 4 Dual KB Front Squats + 3 Dual Kb Front Rack Reverse Lunge/leg

*TOUGH SETS

Workout
Warmup
3 Sets
20 Russian KBS Unbroken Warm Up Weights
10 Rower Pike Ups
5 Single Leg Good Morning/leg (PVC loading if needed to work balance)
A Front Squat
B1 Front Rack Step Up

3-5/leg; rest 60sec x 3 sets

*low boxes (3" below the height of your knee cap or lower)
B2 Mixed Kettlebell Front Rack Overhead Carry

C1 Wtd Strict Pull Up

5,5,5; rest 30sec

Scale back to strict pull ups or assisted if needed
C2 Single Arm Landmine Push Press

8-10reps/arm; rest 9s0ec x 3 sets

16 Alternating DB Curls (8/arm)

10 Diamond Push ups
30sec Wtd Hollow Rock (light DB or plate in hands - scale back to no weight))

Week 11 of 12
Warmup
3 Sets
20 Banded Resisted Glute Bridge
10m Duck Walks

3010; 3-5/leg rest 60sec x 3 sets

*last week of this movement
A2 Barbell Hip Thrust

20X2; 6-8/leg; rest 60sec x 3 sets

*really squeeze at the top
B Back Squat
20X1; 4,3,2; rest 2-3misn increase load each set
C 3 Sets - TOUGH Sets

45sec banded plank

5 Dual KB HPC
5 Dual KB Front Rack Squats
8 Alternating Dual KB Front Rack Reverse Lunge
30m Single arm Farmers Carry/arm

Workout
Warmup
3 Sets
10 Dual KB Half Kneeling KB Press (5/knee each set)
45sec Ring Plank


20X2; 6,4,4 rest 90sec



B1 DB Complex
8 DB See Saw Press

8 DB See Saw Push Press
8 DB See Saw Push Jerk
rest 45sec x 3
B2 Push Ups

8 Dual KB Deadlifts
6 Dual KB HPC
15m KB Front Rack carry

*TOUGH SETS
Sat, Feb 2: missed by Adam

Workout
Warmup
3 Sets
10 Singel Arm Russian KBS Unbroken Warm Up Weights
10 Tuck Ups + 10sec Hollow body hold on last rep
10 Light Barbell Good Mornings
A Front Squat
B1 KB Front Rack Step Up

10 reps alternating legs rest 60sec x 3 sets

*low boxes (only the heigh of your knee cap or lower)

C1 Wtd Strict Pull Up

3,3,3; rest 30sec

scale back to strict pull ups or assisted as tough as you can
C2 Single Arm Kettlebell Thruster


10 Barbell Reverse Curls

20 Banded Tricep Push Downs
30sec Tuck L-Hang
Tue, Feb 5: missed by Adam

Week 12 of 12 - Intensity Today
Warmup
3 Sets for Warm Up
10 Banded Good Morning
30sec Wall Sit
10m Quadruped Crawl
A Back Squat
with a strict tempo of 40X0 - build to a top set of 3 reps
B Single Arm KB Rack Step Up

6reps/legs not alternating; rest as needed x 3 sets per leg (box height at knee cap or
below - NOTHING over knee height)
C EMOM x 20mins
1st - 10 KB Front Rack Reverse Lunges

2nd - 8m Lateral Bande Walk/side
3rd - 10 Dual KB Russian Swings
4th - 40sec banded plank
Thu, Feb 7: missed by Adam

Workout
Warmup
3 Sets
5 Single Arm Seated Arnold Press/arm
30sec forearm plank
1min Jump rope single unders

A Standing Press
at a strict 20X2 Tempo find a tough set of

3 reps
2 reps
1 rep
B Conventional Deadlift
Build to a tough single for the day

6 DB Snatch (3/arm)
6 Clapping Push Ups (scale back to regular push ups or plyo push ups)
9 Russian KBS Tough
Sat, Feb 9: missed by Adam

Workout
Warmup
3 Sets
Row 1min
20 Glute Bridge bodyweight
10 Ring Body Saw
A Front Squat
22X1 - at Strict tempo build to a 1RM for the day
B Wtd Strict Pull Up

build to a 1RM pull up

or perform a max set of bodyweight strict pull ups
C1 Single Arm Dumbbell Upright Row

21X1; 6/arm; rest 60sec x 3
C2 Dumbbell Hammer Curl

20X0; 6-8reps/arm; rest 60sec x 3
D 4mins AMRAP
Prisoner Step Up (20"/16")

rest 2mins

5mins AMRAP
Turksih Get Up Alternating Arms every rep (53/35 max loads)

FBB Group Programming - Cycle 1 - Weeks 1-12

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FBB Group Programming - Cycle 1 - Weeks 1-12

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7/3/2019 Revival Strength | Workouts | 11/20/18

Tue, Nov 20: completed by Adam

A1) Kang Squat

3131; 4-6reps; rest 60sec x 3

A2) Single Arm Dumbbell Deadlift

3010; 6/arm; rest 60sec x 3

C1) Suitcase RNT Reverse Lunges

20X1; 6-8/leg; rest 60sec x 3

C2) Dual Dumbbell Prone Row

2111; 6-8reps; rest 60sec x 3 sets

C3) Dual Kettlebell Rack Carry

30m Continuous; rest 60sec x 3 sets

Thu, Nov 22: missed by Adam

8,7,6; rest 2mins

A2 Segmented Clean Deadlift

3131; 5,5,5; rest 2mins

B1 Incline Dumbbell Bench Press

Semi Supinated Grip; 31X1; 6-8reps; rest 60sec x 3 sets

B2 Strict Bar Dip

21X1; 4-6reps; rest 60sec x 3 sets

Odd - 12 Russian Kettlebell Swings

Sat, Nov 24: completed by Adam Ellis

65, 95, 115

B1 Suitcase RNT Split Squat

2121; 6-8/leg; rest 60sec x 3 sets

B2 Single Arm Farmers Carry

30m/arm; rest 60sec x 3 sets

C1 Strict Ring Pull Up

21X1; 4-6reps; rest 60sec x 3 sets

6 reps, 4 reps, 5 reps

C2 Seated Dumbbell Press

2112; 6-8reps; rest 60sec x 3 sets

D 3 Sets - For Quality

Tue, Nov 27: completed by Adam Ellis

3111; 3-5reps; rest 60sec x 3

75 (5 reps), 95 (5 reps), 115 (3 reps)

A2 GHD Hip Extension

2112; 8,8,6; rest 60sec x 3

115, 115, 120

C1 Suitcase RNT Reverse Lunges

30X1; 6,6,6/leg; rest 60sec x 3

C2 3 Point Dumbbell Row

31X1; 6/arm; rest 60sec x 3 sets

C3 Single Arm Kettlebell Rack Carry

28kg, 28kg, 28kg

Thu, Nov 29: completed by Adam Ellis

7,6,5; rest 90sec (build from last weeks laods)

75, 95, 105 (3 reps)

A2 Segmented Clean Deadlift

135, 185, 185

B1 Incline Dumbbell Bench Press

Semi Supinated Grip; 40X1; 8,6,6; rest 60sec x 3 sets

B2 Strict Bar Dips

3012; 3-5reps; rest 60sec x 3 sets

Odd - 12 Dual Russian KBS

Sat, Dec 1: completed by Adam Ellis

32X1; 5,5,5; rest 2-3mins (Build a little from week 1)

B1 Suitcase RNT Split Squat

3111; 8,8,6 reps/leg; rest 60sec x 3 sets

B2 Kettlebell Front Rack Carry

C1 Lean Away Strict Ring Pull Up

31X1; 3-5reps; rest 60sec x 3 sets

C2 Dual Seated Arnold Press