Dear Members, Please be advised that Thursday evening’s class (4:30/5:30/6:30/7:30pm) has been canceled this week. Regular scheduling will resume on Friday 6am. Thank you for your understanding. —— 2min row/bike 3 Rounds at a Warm-Up Pace 10 Jump Squats 10 Push-Ups 10 V-Ups Then.. Back Squat Primer: 3 x 5 Reps Build to Opening Weight…
3 Sets: 8 Inverted Barbell Rows – elevate your feet c feet. Focus on pulling your chest all the way to the bar each rep 12 Plate front raise. – Get the plate over your head. Rest 1:00 between sets For total time: 6 Rounds: 5 Dumbbell push press 50/35. 35/25 5 Toe To Bar…
Row or Bike 2:00 40 Mountain Climbers 20 Alt Scorpions 20 PVC Dislocates 20 Alt Walking Lunge Walk 20 Squat Jump Downs – Move feet out quickly and land in a squat. Downs* *Move your feet! Keep your head and chest up. Think landing in power position. Step feet back to start position don’t jump…
3 Sets For Quality: 12 Double DB curls (Pin elbows to your side, have a tall chest and turn the dumbells out to your sides) 20 alt DB Hammer curls 30 Band Pull Aparts Then… 3 Rounds For Time: 20/15 Cal bike 15 Russian Kettlebell Swings 30 Sit-ups – 500/400m Row/Run 12 Strict chin-ups 30…
2 rounds: 100m Run 10 Glute Bridges 10 Walking Lunges 10 Lying leg raises Then… 4 Sets For Quality: 12/12 single leg hip thrust (using a bench, one foot on the floor and elbows on the bench) 20/20 Monster band kick backs 5 Deficit RDL Rest 60 seconds between sets Then… 12:00 AMRAP: 300m Run…
3 Sets: 6 Strict press 12 Band pull aparts 30 singles Then.. Shoulder Press (4 x 3) Every :90 x 4 sets: (week 1 of 2) 3 strict press 8 Seated Bent Over Reverse Fly Then….. 2 Sets- Drop sets DB lateral raises 10reps – Heavy 10reps – medium 10reps – Light Rest 2min and…
2min row/bike then………. Get 3rds done quickly 50’ Walking lunges (down/back x2) 10 Up downs 10 Squat jumps Then… Back Squat Every 2:00 x 5 (week 3 of 3) 3 Back squats @ 80-85% of your 1rm Then… For time: Buy in: 50/40 Cal bike Directly into 5 Rounds: 12 Wall-Balls 9 Hang power cleans…
4 Sets for Quality: 8/8 Single Arm Half Kneeling BB landmine Press 8/8 Single Arm DB Bent Over Row 12 Badned Tricep Push Downs Rest 60 seconds between sets 20:00 AMRAP: 20 Front Squats 45/35 200m Run – 20 Hang Power Snatch 20/15 Cal Row – 20 Push Press 200m Run – 20 Sit Ups…
Bench Press Super Sets 2 warms ups sets Then…. 4 Sets 5 Tempo Bench Press @ 75% :3 down 10 Dumbbell Bench Press (Press Dumbbells together so both head are in contact the entire time.) Then.. 4 Rounds For Time 5 Bar Facing Burpees 10 Toe to bar 5 Bar Facing Burpees 10 Deadlifts 225/155…
2 Drop Sets: Hammer Curls 12+ DB Hammer Curls (heaviest weight) 12+ DB Hammer Curls (medium weight) 12 + DB Hamemr Curls (lightest weight) Rest 2 minutes and repeat. then… 2 Drop Sets: Seated DB OH Tricep Ext 12+ Seated DB OH Tricep Ext (heaviest weight) 12+ Seated DB OH Tricep Ext (medium weight) 12…
