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F.A.S.T.

Functional Aerobic Strength Training

Monthly Archives: October 2013

Run 5K

Complete as many rounds as possible in 20 minutes of: Handstand walk 10 yards 15 foot L-rope climb, 1 ascent 10 One-legged overhead squats, PVC pipe

Deadlift 3-3-3-3-3 reps

For time: 45 pound barbell Overhead squat, 50 reps 100 Abmat sit-ups 115 pound Overhead squat, 25 reps 50 Toes-to-bar 185 pound Overhead squat, 10 reps 20 GHD sit-ups

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

Five rounds of: 100 meter Sprint Clean & jerk, 1 rep Max reps Muscle-up

Three rounds for time of: Knees to elbows, 21 reps 1 1/2 pood Kettlebell swing, 21 reps Push-ups, 21 reps Rope climb, 3 trips 20 inch Box jump, 21 reps Back extension, 21 reps Walking lunge, 150 ft