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F.A.S.T.

“Functional Aerobic Strength Training”

Monthly Archives: December 2012

31/12/12 12/31/12 – Last of the YEAR

AMRAP 20 min 12 Burpees 31 – Kettlebell swings 12 – Burpees

30/12/12 12/30/12 – Almost Done

AMRAP 20 min 5 Pull ups 10 Push ups 15 air squats

29/12/12 12/29/12 – 200

200 Burpees

28/12/12 12/28/12 – 300

HE “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 – […]

27/12/12 12/27/12 – Kettlebell Squats

100 45 pound Kettlebell squats

26/12/12 12/26/12 – The Day After

AMRAP in 20 min 5 Pull ups, Muscle ups would be better 10 Wall Ball 10-20 pound ball 15 kettlebell swings  

25/12/12 12/25/12 – REST

24/12/12 12/24/12 – Santa’s Coming

5 x 25′ rope climbs 20 push-ups 20 sit-ups 10 pull ups repeat 5 times

23/12/12 12/23/12 – Give a Hand

10 handstand pushups 10 air squats, jump onto 24 box (with weight) repeat 5 times

22/12/12 12/22/12 – Burpee yet again

Do your burpees in the following rep counts for 19 sets: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 100 burpees. No rocket science. No expensive gear.