Thursday – 2/21/2019
The Workout for Thursday is: WARM-UP Tabata (8 x 20 on / 10 off) 2 rounds -Box Step-Ups -Planking Shoulder Taps -Box Jumps (step down) -Burpee Kick Backs SWEAT WORKOUT EMOM x 32 Minute 1.) 12/10 Cals of your Choice Minute 2.) 12 Burpees Minute 3.) 30-50 Double-Unders Minute 4.) 45 sec Plank or any […]
Wednesday – 2/20/2019
The Workout for Wednesday is: WARM-UP (Primer) 40 seconds ON / 20 seconds OFF x 4 Minutes (Alternating) -Row or Shuttle Run -Burpees (Mobility) -Banded Handcuff Stretch x 30 sec /side -PVC Lat Opener x 30 sec /side (Specific) 2 Rounds -10 Single Leg RDL /leg with empty barbell -10 Strict Press with empty barbell […]
Tuesday – 2/19/2019
The Workout for Tuesday is: WARM-UP (Primer) EMOM x 9 1) 45 sec Machine 2) 20 Walking Lunges 3) 20 sec /side Star Plank (Mobility) -10 Turkish Get-Ups (5/5) -10 Half Kneeling Banded External Rotation + Press (10/10) (Specific) -10 Air Squats -10 Spanish Squats -10 Cossack Squats -10 Jump Squats STRENGTH Back Squat 5 […]
Monday – 2/18/2019
The Workout for Monday is: WARM-UP (Primer) 3 Rounds -60 sec machine -10 Banded Y-Pulls -8 Jumping Pull-Ups (Mobility) Hip Extension in Crab Position x 10 Reps Hold Hip extension for a 2-count (Specific) 2 Rounds -10 Ring Rows -10 Beat Swings on bar or rings GYMNASTICS 5 x 2+3 of one of the following […]
Saturday – 2/16/2019
The Workout for Saturday is: WARM-UP (Primer) Rowling Game (Mobility) Ankle Focus (Specific) 8 x 1-arm Deadlift /side 8 x 1-arm Hang Clean /side 8 x 1-arm Push Jerk /side 4 x 1-arm Hang Clean to Push Jerk /side 4 x 1-arm DB Snatch /side PARTNER WORKOUT In teams of 2, complete the following for […]