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'