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F.A.S.T.

Functional Aerobic Strength Training

Monthly Archives: May 2013

100 L-Pull-ups

300 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

Deadlift 3-3-3-3-3 reps

For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 65 pounds 25 L-pull-ups 50 Sit-ups

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps

4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds

Five rounds for time of: 7 Muscle-ups Run 400 meters