Oct 7, 2015
Finallyyyyyy 😍 @dannyxsoul @soulsean #fyf #FYFTraining
seen from South Korea
seen from T1
seen from United States
seen from United States
seen from Brazil
seen from China
seen from Malaysia
seen from Egypt
seen from United States
seen from China
seen from Canada
seen from Jersey
seen from Kyrgyzstan
seen from United States
seen from United States
seen from United States
seen from Canada
seen from Canada
seen from United States
seen from Australia
Finallyyyyyy 😍 @dannyxsoul @soulsean #fyf #FYFTraining
Best. Coach. Ever. @dannyxsoul @fyf_training #FYF #FYFTraining
When you ask @melisays_haawlo to film your lift 😑 hahahaha #FYF #FYFTraining
F.Y.F. Training Wednesday September 30, 2015 FYF PRO: TRAINING PHASE 2, WEEK 5 OF 7, DAY 3 AM Session Air Bike; 33 x 0:30@90% (Aerobic) + 0:30 Rest Resting 2:00 bt the 11/12 and bt 22/23 *Note Calories/Set PM Session Weightlifting A) RDL; 5x5 @ MTR *As heavy as possible while maintaining proper positions B) Glute Ham Raises; 4 x 6-8 *Modify with weight or assistance as needed C) Bulgarian Split Squats w/ KB in Front Rack; 3x10 Gymnastics A) Snatch Grip, OH Walk; 5x25ft @ 100% of Snatch Max B) HS Walk + Kipping HSPU; 6x32ft+70% ME Effort *HS Walk into Wall, immediately into HSPU *Use % based off best effort from last weeks test C) DB Front Raises; 75 reps Conditioning 2 Full Sets of AMRAP 1:30 200m Run + ME T2B + 1:30 Rest + AMRAP 1:30 200m Run + ME CTB Pull-ups + 1:30 Rest AMRAP 1:30 200m Run + ME Bar MU's + 3:00 Rest Accessories A1) SA KB Snatch; x3/side HEAVY A2) Single Leg, Eccentric Step Downs; x6/side HEAVY x4 sets ________________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 5 OF 7, DAY 3 AM Session Air Bike: 20 x 0:30@90% (Aerobic) + 0:30 Rest Resting 2:00 Between the 10th & 11th *Report Calories/ Set* PM Session Weightlifting A) RDL; 3x5 @ MTR *as heavy as possible while maintaining proper positions B) Bulgarian Split Squats w kb in front rack; 3x10 Gymnastics A) Snatch Grip, OH Walk; 3x25ft @MTR B) Handstand Hold + HSPU Negative; 4x 0:03+1x4 *Lower to mat as slow as possible Conditioning 2 Full Sets of AMRAP 1:30 200m Run + ME V-Ups + 1:30 Rest + AMRAP 1:30 200m Run + ME Ring Rows + 1:30 Rest + AMRAP 1:30 200m Run + ME Push Ups + 3:00 Rest Accessories A1) SA KB Snatch x3/side HEAVY A2) SL-Squat to Box; x10/side x6 sets #FYF #TeamFYF #FYFTraining
F.Y.F. Training Saturday September 26, 2015 FYF PRO: TRAINING PHASE 2, WEEK 4 OF 7, DAY 6 Weightlifting A) Front Squat 6x4 @ MTR * try to increase weights from week 2 B) Back Squat 4x8 @ 65% of max Back Squat *Keep rest ~ 1 min * Do Not go to failure Testing: Retest for 60:00 Row for Calories *Report Cal/Hr (Threshold) Mobility A) chest opener stretch (bent elbow) 4x :45/side B1) straddle stretch (legs split wide, arms reach forward) :45 B2) lower back stretch (supine with legs folded overhead) :45 x4 sets _______________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 4 OF 7, DAY 6 Weightlifting A) Front Squat; 6x3 @ MTR *Increase weights from week 1 B) Back Squat; 3x6 @ 60% of max Back Squat *Keep rest ~ 1 min *Do Not go to failure Testing: Retest for 30:00 Row for Calories *Report Cal/Hr (Threshold) Conditioning 1 Rope Climb 20 Wall Balls 4 Laying to Standing Rope Climbs 20 Wall Balls 1 Rope Climbs 20 Wall Balls 4 Laying to Standing Rope Climbs 20 Wall Balls 1 Rope Climb *If unable to perform rope climb, do 2x Laying to stnading rope climbs Mobility A) chest opener stretch (bent elbow) 4x :30/side B1) straddle stretch (legs split wide, arms reach forward) :30 B2) lower back stretch (supine with legs folded overhead) :30 x4 sets #FYF #TeamFYF #FYFTraining
3RM Squat Clean at 200 for @bro_wland #Repost @bro_wland ・・・ So many times during training I've had the thought why am I doing this? What is the point? THIS is why! Moments like this. Where all that hard work just comes together. Just wanted to share this awesome PR ! 200# 3RM CLEAN! Couldn't even come close to this a few weeks ago. All thanks to these badass peeps pushing me every day @fyf_training @dannyxsoul | #FYFtraining #FYF #crossfit #fitmom
Another 88% lift feeling smooth this week! I feel some PRs coming soon #FYF #fyftraining @dannyxsoul
F.Y.F. Training Friday September 25, 2015 FYF PRO: TRAINING PHASE 2, WEEK 4 OF 7, DAY 5 AM Session Run; 8x400m, on 1:1 (W:R) PM Session Weightlifting A) Snatch Balance; 2x2@70% 1x2@75% 2x2@80% 3x1@85% B) Clean + Jerk; 2x2@75% 1x2@80% 2x1@85% 2x1@88% C) Clean + Jerk; EMOMx3:00 x1@80% 3:00 Rest EMOMx3:00 x1@85% Battery A) 2:00 ME Snatch at BW 6:00 Rest B) 2:00 ME Calories on Assault Bike 8:00 Rest C) 3x Snatch at .75 BW 8 Burpee Box Jump Over *Snatch Reps = same result from Test *If you complete 8 reps, you perform 8 Snatches in C) at .75 BW 6:00 Rest D) 2:00 ME Calories on Assault Bike Conditioning 50 Burpees For Time Accessories A) Reverse Hyper 3x15 B) OH Reverse Lunge 3x8/leg (alternating) MTR _______________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 4 OF 7, DAY 5 AM Session Run; 8x400m, on 1:1 (W:R) PM Session Weightlifting A) Snatch Balance; 2@65%, 2@70%, 2@75%, 3x1@80% B) Clean + Jerk; 2@70%, 2@75%, 2@80% 2x1@85% Battery A) 2:00 ME Snatch at 80% 1RM 6:00 Rest B) 2:00 ME Calories on Assault Bike 8:00 Rest C) 3x Snatch at 65% 8 Burpee Box Jump Over *Snatch Reps = same result from Test A *If you complete 6 reps in A, you perform 6 Snatches in C at .75 BW 6:00 Rest D) 2:00 ME Calories on Assault Bike Accessories A) GHD Sit Up; 3x10-15 B) KB Front Rack Lunge 3x8/leg (alternating) #FYF #TeamFyF #FYFTraining Photo Cred: @oxudumedia (at Pensacola Beach, Florida)