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F.A.S.T.

Functional Aerobic Strength Training

Monthly Archives: April 2013

Five rounds for time of: Row 500 meters 135 pound Bench press, 15 reps.

Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-ups

Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups

Five rounds for time of: 205 pound Power clean, 3 reps 10 Burpee pull-ups

“Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups

For time: 95 pound Thruster, 45 reps 45 Pull-ups

Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds