12 Min AMRAP for Quality 5-10 Strict chin Ups (use band if needed) 10 Banded crunches 10 Seated DB Z Press (elbows wide) 10/10 Single Leg DB Hip THrusts :30 Sec Wall Sit- add weight if able Then.. 20 Min AMRAP 30 Walking Lunges 5 Burpees 30 Air Squats 5 Burpees 30 Alt Bicep Curls…
3x 10 Push Ups 10 Band Pull Aparts 5 Air Squats 5 BB RDLs :15 Sec row 100m Run Then…. (Week 2 of 6) EMOM 10:00 Min 1: 6 Pause Bench press @ 65-75% Min 2: 8-10 Inverted BB rows goal is to be within 5% of last week, and to add a :1 pause…
Closed Sunday 3.31.24 2 Rounds :15 Sec row 5 No Contact Burpees 10 Single Leg Calf Raises per Leg 10 Line Hops Then… 8 Rounds: (4 MIn total) :20 sec on/:10 sec off Exercise 1: Side Plank on R Exercise 2: Side Plank on L Exercise 3: Plank Position DB Pull-Throughs Exercise 4: Strict Hanging…
3.31.24 Easter Sunday Closed. (Week 2 of 4) Every 1:15 x 6 Odd: 12-15 RKBS Even : 12/12 Banded Bulgarian split squats The KB swings should be heavy, and the focus is slowing them down and squeezing your glutes. The KB should only get to about waist height. Then,, For time: 40/30 Cal Bike 30…
3.31.24 Easter Sunday – Gym Closed —- 3x 6 BB RDLs 5 Empty Bb Squat Cleans 4/4 Reverse Lunge Steps 3 Burpees Then… Clean warm up EMOM x 9 (week 2 of 4 tng Cleans) Sets 1-3 6 TNG power cleans – Sets 4-6 4 TNG power cleans – Sets 7-8 2 TNG power cleans…
2 Rounds: 10 Calf Raises with Empty BB on Back 3 Empty BB Good Morning 3 Pause Back Squats 5 Hand Release Push Ups 3 Scap Pull Ups 6 cal sprint Then.. Back Squat 15 Minutes to Work to a Heavy Back Squat Set 1: 6-8 Reps @ 50-65% Set 2: 5 @ 75-77% Set…
24:00 EMOM 1) 10-12 Burpees 2) :20 Hollow hold 3) 10/7 Cal Bike “sprint” 4) 15 V-Ups/knee tucks. *The goal here should be to SPRINT the burpees and the bike, knowing that you can recover a bit on the hollow & V-Up minutes. Then…. 2-3 Rounds / Minimal Rest 50 Banded Good Mornings 50 Banded…
2 Rounds: 8 BB Bradford press 8 BB upright rows 8 Alt curtsy lunge :30 Bike Then. 10:00 AMRAP for quality: 5-7 Strict Chin-ups 20 Banded chest pulls 8-10 Bent over reverse flys 10 Tuck crunch :40 Front plank Then… 24:00 AMRAP: 15/12 Cal bike/row 10 DB Renegade rows - 10 Empty…
3 Rounds: 10 Empty BB bench 10 inverted BB rows 20 Calf raises 20 Band pull aparts Then… (Week 1 of 6) EMOM 10:00 Min 1: 6 Bench press @ 65-75% Min 2: 6-8 DB chest flys Stay in the percentage range, we will be building over the next 6 weeks, with the open going…
2 Rounds: :30 Bike 5 push-ups 10 Cal raises 15 Banded curls Then.. 3 Rounds For Time: 35/30 Cal Bike 20 Plate Sit Ups 25/15 100m Farmers Carry (down and back 2x) immediately into 3 Rounds 36 Double Unders or 54 SIngles 16 Alt DB Bicep Curls (8 per arm) 12 Overhead DB Tricep Ext…
