FBB WORKOUT 10

A1. 8 Dual KB Z Press
A2. 8 Dual KB Turkish Sit Up
A3. 8 Pike KB Strict HSPU
B1. 8 Single Arm KB Snatch/arm
B2. 8 Single Arm KB Filly Press/arm
B3. 8 Alternating Glute Bridge KB Floor Press

10 RFT of 
5 strict press,
7 bent over row,
9 DL

FBB WORKOUT 9

Perform 10 rounds: Superset
- Dumbbell Press x 10 reps (alternare panca inclinata a panca piana)
- Dumbbell Front Squat x 10 reps

FBB WORKOUT 8

Squat x Heavy Triple (take 15-20 minutes to work up to daily heavy triple)

REST 5 MINUTES

21-15-9
Squat
GHD Sit Up
REST 5 MINUTES

12-9-6-3
Unbroken Power/Muscle Snatch at 30-40% of 1 snatch rep max
Kettlebell Double Front Rack Bulgarian Split Squat
REST 5 MINUTES

27-21-15
Calories Bike
Burpees

FBB WORKOUT 7

12-9-6-3
- “L” Pull Up
- Parallette Handstand Push Up (HSPU)
REST 5 MINUTES

27-21-15
Ring Push Up

15-12-9
Barbell Row
REST 5 MINUTES

12-9-6-3
Double Kettlebell Russian Swings
Strict Handstand Push Up (HSPU)

FBB WORKOUT 5

Warmup:
3 Sets - Hip Speed + Scapular Prep + Jumping Mechanics
5 Seated Box Jump
10 Side Plank Rotations
10m Seated High Pull Band

A) Hang Muscle Snatch Below the
Knee 5,5,5; rest 2mins

B) Snatch Deadlift  5,5,5

C) 3 Sets Not For Time
- 10 reps Ring Row
- 10 Bar Dips
- 6-8 Strict Chest to Ring Pull Up

D) 3 Sets - Power Work:
- 5 Hang Power Cleans
- Bike 15sec
rest walk 2:30

FBB WORKOUT 6

Warmup:
3 Sets - Shoulder Positional
Holds + Walk/Crawl Variations + Core:

- 20-30sec Wall Facing HS Hold
- 10m Goblet Duck Walk
- 10 Slide Board body Saw

A) Standing Behind the Neck
Press 8,8,6,6; rest 2mins

B1) Filly Press
6-8/arm; rest 30sec
between arms; rest 60sec before B2 x 3 sets

B2) Goblet Cossack Squat
5/side; rest 60sec x 3 sets

C) For Time
BIKE 1 mile/8 Miles
10 DB snatch - 50/30
10 DB snatch - 60/40
10 DB snatch - 70/50
BIKE 1 mile/8 Miles
10 DB Power Clean - 50/30
10 DB Power Clean - 60/40
10 DB Power Clean - 70/50
AB 1 mile/8 Miles

FBB WORKOUT 4

Warmup:
3 Sets - Glute Activation
- 10m Lateral Band Walk/side (plate hold
overhead)
- 20 Banded Glute Bridge

A) Barbell Hip Thrust
10X1; 8-10reps; rest 2mins x 3

B) Back Squat
5,5,5; rest 3mins

C1) Close Grip Bench Press
5,5,5; rest 20sec

C2) Dumbbell Bench Press
10-12reps; rest 2:30 x 3

D) Rounds in 7min - Consistent Effort
Bike 100m
20sec Ring Plank
Bike 100m
8 Goblet Squats
rest 3mins

Rounds in 7min - Consistent Effort
Bike 150m
20sec Ring Row Hold
Bike 150m
10 Hand Release Push Ups

FBB: WORKOUT 3

WARMUP:
3 Sets
30sec Plank
10 Side Plank Rotations/side
10 Jefferson Curls
rest as needed

A) Front Squat
6,6,6; rest 2-3mins

B1) Suitcase RNT Split Squat;
6-8/leg; rest 60sec x 3 sets

B2) Single Arm Farmers Walk 30m/
arm; rest 60sec x 3 sets

C1) Strict Ring Pull Up
4-6reps; rest 60sec x 3 sets

C2) Seated Dumbbell Press
6-8reps; rest 60sec x 3 sets

D) 3 Sets - For Quality
- 10 Dumbbell Suitcase Russian Step
ups/leg
- 10 Ring Face Pull

FBB WORKOUT 2

WARMUP:
3 Sets
- 6-8 Half Kneeling Single Arm Landmine Press
- 12 Banded Monster Walks (forward
and backward)
- 20sec Star Side Plank/side

A1) Barbell Z Press
8,7,6; rest 2mins

A2) Segmented Clean Deadlift
5,5,5; rest 2mins

B1) Incline DB Bench Press
6-8reps; rest 60sec x 3 sets

B2) Strict Bar Dip
 4-6reps; rest 60sec x 3 sets

C) EMOM x10 Min
Odd - 12 Russian Kettlebell Swings
Even - 3 Seated Box Jump

FBB: WORKOUT 1

CASH IN:
5' Emom Bike
min 1: 2 cal
min 2: 4 cal
min 3: 6 cal
min 4: 8 cal
min 5: 10 cal

WARMUP:
3 Sets
30sec TRX Plank
30sec Glute Bridge Hold
30sec Wall Sit

FBB WOD
A1) Kang Squat
 4-6reps; rest 60sec x 3

A2) Single Arm DB Deadlift
6/arm; rest 60sec x 3

B) Back Squat
5,5,5 rest 2-3mins

C1) Reverse Lunges
6-8/leg; rest 60sec x 3sets

C2) Dual Dumbbell Prone Row
6-8reps; rest 60sec x 3sets

C3) Dual Kettlebell Rack Carry
30m Continuous; rest 60sec x 3
sets

CASH OUT:
KB FLOW