Skip to content

F.A.S.T.

Functional Aerobic Strength Training

Monthly Archives: February 2013

205 pound Front squat, 20 reps 30 Box jump, 30 inch box 40 Kettlebell swings, 1.5 pood 50 Wall ball shots, 20 pound ball

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 […]

Seven rounds for time of: 155 pound Push jerk, 7 reps 7 Chest to bar pull-ups 7 Burpees

Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315 pounds 10 Handstand push-ups

For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards

For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Complete as many reps as possible in 7 minutes of: Burpees

REST – Big day tomorrow