FUBAR #3 March 2011

Fubar #3 March 11

Advanced:

Deadlift BW x15
Push Press 3/4 BW x10
Max dead hang pull ups
Air squat: Reps = Double the DHPU's reps.

Work constantly for 30 min.

Important note: this is not a crosshit workout!! Technique MATTERS.
I don't give a shit how many rounds you can do, it's the intensity with quality of movement that matters, especially during the first half!!!!!!

Intermediate:

Deadlift 3/4 BW x15
Push Press 1/2 BW x10
Max dead hang pull ups
Air squat: Reps = Double the DHPU's reps.

Note: rules as above.

Beginner:

Deadlift 1/2 BW max in 60 sec
Press Olympic bar max in 60 sec
Max dead hang pull ups
Max Air squat in 30 sec

3 rounds.

Rest 60 sec between rounds.

Beginner rules; Seek advice on DL technique. Use correct technique.
You may use straps for pull ups only! Do the best range of movement possible, but ensure you start from full extension every rep.
Use correct technique.

FUBAR #2 Feb 2011

FUBAR #2 Feb 2011

Beginner:

2100m cycle
21 KB/DB swings (two handed)
1500m cycle
15 press ups
900m cycle
9 walking lunge (left right = 1 rep)

Intermediate:

2100m run
21 KB/DB swings (single arm 21 each)
1500m cycle
15 GS Burpee
900m run
9 walking lunge KB/DB overhead

Advanced:

2100m run
2100m cycle
21 KB/DB swings (single arm 21 each)
1500m cycle
1500m run
15 GS Burpee
900m run
900m cycle
9 walking lunge KB/DB overhead

FUBAR #1 2011

The FUBAR is back for 2011 with a new format: Beginner / Intermediate / Advanced. This way it will allow everyone to join in with a FUBAR monthly workout.

Happy New year and good luck with your training goals.

FUBAR #1 Jan 2011@

Beginner:

Run 500m
Burpee x27
Run 500m
Burpee x21
Run 500m
Burpee x15
Run 500m
Burpee x9
Run 500m

Intermediate:

Run 1000m
Burpee x100
Run 1000m
Burpee x75
Run 1000m
Burpee x50
Run 1000m
Burpee x25
Run 1000m

Advanced:

Run 1 mile
Burpee GS x100
Run 1 mile
Burpee GS x75
Run 1 mile
Burpee GS x50
Run 1 mile
Burpee GS x25
Run 1 mile

Good Luck.

Mark

Coach
'The Box'

Fubar #5 May 2010

This FUBAR is a play on the 100 Rep Challenge.

Fubar#5

x10 Pull-ups
x30 Press-ups
x60 Air Squats
x10 press-ups
x30 Air squats
x60 Pull-ups
x10 Air squats
x30 Pull-ups
x60 Press-ups

AFAP.

FUBAR #4 April 2010

You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.--

Arthur Ashe

FUBAR#4 April 2010

'The Box' Special (Blatantly adapted from CF Fran WOD)

21-15-9 reps of:

Thruster @40kg (M) 25kg (F)

Gold standard Burpee (Press-up) with 8ft target jump touch
As fast as possible.

2 min Rest Then into:

Max effort Jingle-Jangles (5m shuttle sprints) in 2 min.

The above combo of Thruster and burpee was put together to alleviate the limitation of an individuals ability to do a kipping pull-up, thus allowing the athlete to still blast through this type of session and not grind through with frustration. I personally find that this combination also induces a higher oxygen debt when done with meaning and intensity!!!!!

FUBAR#3 March 2010

Using a 20kg Kettlebell and wearing a weighted vest, 20kg if you have one, 10kg if you must!

All exercises are @30sec each on a running clock, so quick change over is imperative during this FUBAR.

Each round is 4 min. 30sec rest between rounds.

6 Rounds of:

KB Waiter walk Lunge (Left arm)
KB swing snatch (L)
KB Clean & press (L)
KB swing American (L)
KB Waiter walk Lunge (Right arm)
KB swing snatch (R)
KB Clean & press (R)
KB swing American (R)


Good Luck.

FUBAR FEB 2010

60kg Sandbag anyhow pick up to shoulder. (Homemade kitbag sandbag is great for this)

Picking up the sandbag using your prefered technique, place the sandbag on your right shoulder, square hips at finish - return sandbag to the floor using a slamming action, repeat for the left shoulder: right / left = 1 rep:

FUBAR#2 Feb 2010 = 100 Reps. (200 lifts)