push ups

'the' F$#@ Friday Workout

'the' F$#@ Friday Workout

No commentary, let's just Get Some....

F$#@ You Friday, Workout #9

It's the last day of the work week, time to send it home with a Bang and a Big ole' Middle Finger. Lets fire it up 110% and knock this out of the park!

Cheers, Wes

Warm Up 10 Minutes Light Cardio and Dynamic Stretching


Main Set x 5 Rounds (advanced) or 3-4 Rounds (Intermediate)

Off Set Push Ups x 10/10

KB Goblet Cossack Squat x 10/10

KB with Resis. Band Upright Row x 20

Assault Bike 2 Minutes

Plank (On Elbows) :60 sec


Note: Use a sense of urgency but perform at a pace that each movement is executed with perfect form.


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F&#@ You Friday! Workout #1

Its Friday and its time to get Rowdy with our Fitness.

Try this Run/Strength combo on for size today or this weekend!

FYF x 6 Rounds (10kg-16kg KB)

2 Mile Run at Tempo (even better if its a hilly trail)

Kettlebell Push Ups x 20

Kettlebell Front Raise x 20

Kettlebell Bent Over Row x 20

Kettlebell Halo x 20

Kettlebell Sit Ups x 20

Repeat: Keep the pace up and use Round #1 as your bench mark time.

Cheers, WES