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F.A.S.T.

Functional Aerobic Strength Training

Monthly Archives: October 2013

50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Three rounds for time of: 24″ Box jump, 50 reps 185 pound Deadlift, 21 reps 30 Pull-ups

No excuses. Just do what you can, until you can do it all. Then do more. 30 burpees 10 Burpee/Pullups 20 Pull-ups 30 Box jumps 30 Medicine ball squat throws 100 Jumping jacks 100 crunches 30 body weight squats 30 side kicks (each side) 30 jumping lunges 30 sandbag curls 30 sandbag triceps overhead presses […]

50 burpees 50 squats (or squat tosses with sandbag) 50 crunches 5-25 pull ups 5 rope climbs (or 5-25 chin-ups) Run 1 mile

Warm-Up: Jog 5 minutes 10-30 burpees Speed Session: Run 1 minute Walk 1 minute Repeat Beginner: 3-8 x Intermediate: 9-15x Advanced: 16+ times

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

6 rounds for time of: Run 400 meters 25 Burpees

For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps 95 pound Barbell thruster Pull-ups Knees to elbows