Blog

Side crunch Leg lowers Then… 2 Rounds for time: 10 Barbell Curls 65/45 20 Strict press 30 Back rack lunges 100 Double unders (or 150 Singles) 30 Back rack lunges 20 Strict press 10 Barbell Curls Rest 1:00 between rounds.

Mono work 6 min :30/:30 bike 6 min : 30/:30 rower Then…. 3-4x 12 t2b / weighted sit-ups 10 cal bike 8 power snatch 115/75 400m row 2 wall walk Rest 3:30

Plank Hold 1:00 → Tight Position/Hollow Back. Frog Pumps × 50г Single Leg Hip Bridge w/ Straight Leg Raise x 10 e/s Superman x 20r Then… Deadlift: Emom x 3mim 5 Reps @ 40% of 1 RM Deadlift All sets are very light Then Every :90 x 5s 6 Deadlift @ 70-75% of 1RM Deadlift…

Cardio Thursday!!! Have fun today and focus on these few things: 1.) Get all your double unders unbroken. Take the extra rest if you think you may trip up. 2.) Try and get all your Toes-To-Bar unbroken also. It’s nice to know you can do a big set when needed. 3.) Switch sides with that…

3 Sets: 15 Lying Leg Lowers 12 Tuck Crunches 10 Leg Lifts Over a DB or KB Rest :45 Then Strength Superset Every 2:00 x 4 10 Russian kettlebell swings + 10/10 – 1 + 1/4 Bulgarian Split Squat Then… 6 rounds for total time of: 8 Alternating Dumbbell Snatches 50/35 12 Wall-balls 15/12 Cal…

Bench Press (Week 1) 5 Sets: 3 Tempo Bench Press @ 50% 6 Ring Rows with a 1-2 sec pause at the top Rest 60-90 seconds between sets – Tempo Bench Press = :03 sec descent each rep with 1 sec pause at bottom Then… For Time: 50/40 Cal Row 40 Dumbbell Box Step Ups…

200m row 200m Run Then.. 2x 10 up dog down dog 10 Alt Lizard 10 Alt Knee hugs 2x 10 Squat downs 5 Hang power clean 5 Front squats 5 Power jerks Then… Paused Front Squat Every 2:00 x 6 Sets: (week 3 of 3) 5 Pause front squat The goal is to hold a…

No Classes on Sunday! 3 Sets: (9 Min to Complete) 8/8 DB Chainsaw rows 10 Seated rear delt flys 12 Band pull- Aparts Then… 3 Rounds: 50 Air Squats 40 Sit ups 30 Push ups 20 Alt Dumbbell snatch 50/35 10 Alt Bodyweight Box Step Ups Sub 30 Min

Sunday Schedule: No classes Rucking this Sunday at Forest Park. Let’s meet up for a Forest Park hike this Sunday 8:30AM at 71st and Union Tpke. It’ll be a fun outdoors workout. Hope to see you all there!” Bring a weighted vest or backpack and don’t forget your 🐶! Rucking, or weighted walking, is a…