Closed Monday : Labor Day. 3x 10 Jumping Jacks 10 Alt Samson Lunges 5 Down Dog to Push Up 5 Arm Circles fwd/bckwd each arm 3 sets: :30 Sec Side Plank Each Side 20 Tuck Crunch 15 Sec Hollow Hold Then… 24:00 AMRAP: 15/12 Cal row 30 Hammer curls 35/20 – 15/12 Cal row 30…
3 Sets: 5 Front squats 5 Strict press 10 Ring rows Then… Every :90 x 5 sets 3 Hang Power Clean + 1 Power Jerk — Focus on catching the power clean in a tall position with your hips back and your shins vertical. Build over the 5 sets to a moderate weight that you…
2 Drop Sets: Seated Hammer Curls 10+ Seated DB Hammer Curls (heaviest weight) 10+ Seated DB Hammer Curls (medium weight) 10 + Seated DB Hamemr Curls (lightest weight) Rest 2 minutes and repeat. then… 2 Drop Sets: Seated DB OH Tricep Ext 10+ Seated DB OH Tricep Ext (heaviest weight) 10+ Seated DB OH Tricep…
Closed – Labor Day September 1st. —— 10 alt lizard 10 alt pigeon :30 child pose 10 Leg lifts 20 Flutter kicks – 20 Walking lunges 10 Alt Cossack squats Then… 5 sets (12min) 8 Toes elevated RDL (Barbell) 8/8 Single leg hip thrust with a dumbbell 10/10 Mini Band Lat walk Then…. 12 Min…
30 Scap pull ups 30 Plate Halos 15/15 each way :30 row 30 air squats Then Shoulder Press Every :90 x 4 sets: (week 1 of 2) 5 strict press 8 Side delt raise – We are going to do 2 weeks of 5s before dropping to 3s. Goal is for all 4 sets to…
3-4 sets (done quickly) 10-12 BB hip thrust 135/95+ 20/20 Mini band clam shells. Then… Back Squat (5 x 5) Every 2:00 x 5 week 2 of 3 Same weight through 5 sets 5 Back squats @ 75-82% of your 1rm — Keep your eyes up, and focus on driving out of the hole. Do…
5 Rounds: Min 1) 12/9 Cal Bike Min 2) 15 SDHP’s 95/65 Min 3) 50 Double Unders Min 4) 200m Run Min 5) 12-15 DB Bench press Min 6) Max Sit-Ups Min 7) Rest
3 Set: 10 Bodyweight lunges 5 Scap pull ups 3 Burpees Then… 4 Supersets: 10/10 Suitcase hold bulgarian split squat 8 Dumbbell lat pullover Then… Hang clean warm up Then.. For TIme: 10 Burpees 15 Pull-ups 20 Hang power cleans 115/75 50 Wall balls 20 Hang power cleans 15 Pull-ups 10 Burpees
35:00 of easy work: 3:00 Cal Bike 50Ft Single Arm Suitcase Carry R 50ft Single Arm Suitcase Carry L 3:00 Cal Row 50Ft Single Arm Front Rack Carry R 50Ft Single Arm Front Rack Carry L 400m Run 50Ft Single Arm Overhead Carry R 50ft Single Arm Overhead Carry L 50ft= (inside) Down + Back…
3rd :30 Row 15-20 Banded Hamstrings curls Then… 5 sets 8 Barbell RDL – start light 8/8 Single leg hip thrust with a dumbbell 35/25 20/20 Banded clam shells Then… 2 Rounds: 1,000/900m row 30 Bench press 115/75 15 Box jump overs with step down
