4 Week “Mini Cycle” STARTS TODAYS AB Challenge #6 SUPERSET: 15min Squat Clean + Back Squat 3r + 5r x 5sets 60% + 60% 65% + 60% 70% + 65% 75% + 75% 75% + 85% * Back squats: No resting more then 1-2sec at the top. Continous reps! Then.. Every 60sec. For 2 Rounds:…
cle We have a NEW training cycle starting MONDAY! We are going to build on a few things from the last cycle while also adding an emphasis on some new movements and supersets. What each week will look like this: Monday – OLY Lift + Back Squat + Conditioning Tuesday – Bench Press + Conditioning…
BB CLASS @9a MS + Sn Balance + OHS Sn + Sn HIGH pull AB CHALLENGE #5 Then.. Clean warm up 3 Sets: 1:00 Plank 1:00 Side Plank (R) 1:00 Side Plank (L) 1:00 Hollow Hold Clean warmup Then.. With a partner… 3-4 Rounds 1250m row (swap every 250m) 35 synchro push-ups 50 synchro air…
AB Challenge #4 THEN.. Every 3min. x 12 Rounds: 12/9 Cal 10 Wall Balls 8 DB Hang power cleans 6 Burpees
HAMSTRING/BOOTY THURSDAY 🍑🍑🍑 3min. of Lateral Band Walks 2min. Rest 2min. of Lateral Band Walks 1min. Rest 1min. of Lateral Band Walks THEN.. Superset Single DB Bulgarian Split Squat 8/8 50/35+ Lying DB Hamstring Curls 10-12 Then.., BB Hip Thrust 3 Sets x 12-15 Last set Perform 2 Rest-Pause sets going to failure each set….
AUGUST AB CHALLENGE Starts 8.2.22 Complete ALL 24 Daily Ab Challenge Workouts in August. (Every Monday, Tuesday, Wednesday, Thursday, Friday and Saturday) — Sundays are COMPLETELY off. Coaches will give modification options for each Ab workout. Schedule of the week looks like: FGB Mondays, Tabata Tuesdays, AMRAP Wednesdays, For Time Thursdays, Chipper Fridays, and Static…
AUGUST AB CHALLENGE Starts 8.2.22 Complete ALL 24 Daily Ab Challenge Workouts in August. (Every Monday, Tuesday, Wednesday, Thursday, Friday and Saturday) — Sundays are COMPLETELY off. Coaches will give modification options for each Ab workout. Schedule of the week looks like: FGB Mondays, Tabata Tuesdays, AMRAP Wednesdays, For Time Thursdays, Chipper Fridays, and Static…
This is our last week of the bridge! Then, next week, we will get back to traditional strength percentages and classic conditioning! General warm up + Squat prep Then… EMOM x 10min. Odd: 5 Thrusters 70-80% Even: SPRINT Cal (Every other round do 15 Toes-To-Bar/Knee raise) immediately into; EMOM x 10min. Odd: 5 Back Squats…
Bridge week #2 This is our last week of the bridge! Then, next week, we will get back to traditional strength blocks and classic conditioning! Sunday Funday 5 Rounds For Time: Row 20/15 Calories 40 Double Unders/50 singles Rest 1:00 Bike 15/12 Calories 30 Ab Mat Sit-Ups/20 GHDs Rest 1:00 Then.. 100 Banded tricep push…
3x :20 plank on hands :20 side plank on forearm with rotation R :20 side plank on forearm w/rotation Then… 2x 10 air squats 10 Squat and reach https://youtu.be/H-T1kqSpecM 10 Alt reverse lunges 10 Ring rows 3/3 Db Snatch each arm. Practice Split snatch Then.. Partner WOD AMRAP 35 Row 1k (switch every 250m) 30…
