FMP

FMP 23-01-2022

Warm-Up : 6:00 6 Cal 6 Alt Lunges 6 Walk-Outs (No Push-Ups) 6 Head Touch Push-Ups   Work-0ut: 4 Rounds 25 Cal (Females 21 Cal) 25 Weighted Step-Ups 20” 25 Burpee Lunge / Lunge 25 Alt D/B Snatch 25 Sit-Ups (each) *Use the same load for both the step-ups & the snatch

FMP 16-1-22

FMP 16-1-22 WARM-UP: 2 Rounds 5 Cal Row + 5 Up Downs 5 Cal Bike + 5 Air Squats 5 Cal Ski + 5 Walk-Outs      WORK-OUT: 2 Rounds A: 5 Rounds 10 Over The Rower Burpees + 10/8 Cal Row B: 5rounds 10 Plate Squat Jumps (A Jumps) + 10/8 Cal Bike C: 5 […]

FMP 9-1-22

FMP 9-1-22 WARM-UP: 3 Rounds 20 Jacks 10 Up Downs 5 Spider Man Reach Each Side     WORK-OUT: “RAPID FIRE” EVERY 4:00 FOR 10 ROUNDS COMPLETE CV – ROW / BIKE / SKI / ASSAULT BIKE / HIITMILL With remaining time work through AMRAP Of – 10 D/B Hang Clean & Press 10 D/B […]

FMP 12-12-21

FMP 12-12-21 WARM-UP:  5:00 CV + EMOM 5 Squats + 5 Push-Ups   WORK-OUT: 10 Rounds (50 Minute Cap) 10 Cal (Row, Bike Or Ski) 10 Down-ups 10 Kb Swings 1 x Stair Run (Indoors) 10m Sand Bag Lunge Walk (mezzanine) 10 Sand Bag Step-Ups 10m Sand Bag Lunge

FMP 28-11-21

FMP 28-11-21 WARM-UP: 40/20 x 5 CV Air Squats Dislocated CV Down-Ups   WORK-OUT: 10 ROUNDS 10/8 Cal Bike + 10 Wall Balls 10/8 Cal Ski + 10 Alt D/B Snatch 10/8 Cal Bike + 10 Burpee Box Jump / Step 60m HIITMIll Run + 9m Sand Bag Lunge

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