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F.A.S.T.

“Functional Aerobic Strength Training”

Monthly Archives: October 2012

31/10/12 10/31/12 – Boo, Hoo

Boo, Hoo work through the scary stuff. 1 Air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 air squats and take 2 breaths etc…up to 20, and then come back down to one. Scared Yet! Happy Halloween

30/10/12 10/30/12 – 100’s

1) 100 air squats rest 3 minutes 2) 100 air squats rest 3 minutes 3) 100 air squats

29/10/12 10/29/12 – Burpee Blast

So this is easy, well relative: Repeat 16 time (would be a mile run) 20 burpees Run 100 yards  

28/10/12 10/28/12 – 300 Workout + Lead Up

THE “ORIGINAL” 300 WORKOUT Pullups – 25 reps Barbell Deadlift with 135 lbs. – 50 reps Pushups – 50 reps 24-inch Box Jumps – 50 reps Floor Wipers – 50 reps Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps Pullups – 25 reps THE INTERMEDIATE 300 WORKOUT Pullups – 25 reps Dumbbell Deadlift – […]

27/10/12 10/27/12 – Upper and Lower

  5x Inverted burpees 10x Pull-ups 15x Box jumps

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26/10/12 10/26/12 – Under

20x Double unders 10x Burpees

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25/10/12 10/25/12 – REST

24/10/12 10/24/12 – UPs

AMRAP 5x Pull ups 10x Ring push-ups 15x Squat jumps

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23/10/12 10/23/12 – Kettle Kraze

Repeat couplet for 400m, KBs may not touch ground 10x KB Thruster (2×36#/24#) 20m Farmer’s walk

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22/10/12 10/22/12 Tin Man

Max effort Row 1600m Rest 5 minutes Max effort Run 800m Rest 5 minutes Max effort Swim 400m