by amy | Jan 31, 2021 | Uncategorized
Please note that due to the impending winter storm, the 5am, 6:15am 8am & 9:15am classes have been cancelled. Please check IG, FB, and your email at 11am for the afternoon schedule. If the weather does not cooperate, classes will be cancelled.
WORKOUT
Warm-up:
:30 Pec stretch L/R
:30 Tricep Stretch L/R
:30 Pigeon Stretch L/R
10 Slow release push ups
30 Mountain climbers
15 Air squats
x 2 rounds
Then:
A1. Close grip bench press x 6-8 tough reps x 4 sets
Rest 20 sec
A2. Double DB Bent over row W/ ISO Hold at top x 8-10/arm Tough x 4 sets
(Complete all reps on one arm then switch )
Rest 20 sec
A3. 5-7/arm Half kneeling KB or DB Windmill x 4 sets
Rest 20 sec
+
18 min AMRAP:
5 Deadlifts @185/125#
10 DB Thrusters @35/25#
15 Pull ups or KBS or 5 Bar muscle ups
50 double under or 75 singles
Or At home workout:
14 rounds for time
7 push ups
14 air squats
7 burpees
14 reverse lunges
+
Tabata sit ups
Tabata Mountain climbers
Tabata Wall sit
by amy | Jan 30, 2021 | Uncategorized
WORKOUT
Warm-up: Coaches Choice
A. 3 sets:
2 Left arm TGU
2 right arm TGU
Rest 20 sec
4-8 strict pull ups unbroken @11×1 (banded or assisted )
Rest 20 sec
8-10/leg Bulgarian split squat (weighted if possible)
Rest 20 sec
AMRAP Unbroken banded push ups or push ups
Rest as needed
+
20 min AMRAP:
50 double under or 75 singles
10 box jumps @24/20”
10 Deadlifts @185/125# or 13595#
BOOTCAMP
3 rounds:
500m Row
25 wall balls
15 DB Burpees
Rest 2 mins b/t rounds
+
12-15 min AMRAP:
10 DB Hang power clean + Jerk
10 DB Front rack walking lunges
10 DB bent over rows
10 DB SIt ups
SWEAT
5 rounds:
Min 1: Mac Cal row
Min 2: Max burpees
Min 3: MAX box jumps @24/20”
Min 4: rest
+
Rest as needed
+
12 min AMRAP:
5 push ups
10 sit ups
15 air squats
MUSCLE
A. 3 sets:
DB Bench press @22×1 x 10-12 tough reps
Rest 30 sec
Strict mix grip pull up @22×1 x 3 reps then switch grips x 3 reps again (use band if needed)
Or 10-12 tough ring rows same tempo
Rest 30 sec
Standing DB lateral raises @20×1 x 10 reps + 10 sec hold on last rep
Rest 30 sec
+
Every 90 sec x 6 sets:
KB horn Bicep curl x 6-8 tough reps
KB Offset push ups x 4-6/arm (complete one side then switch arms)
KB Russian Twists x 6-8/side
*should take about 1 min if not go every 2 mins
+
Finisher if time w/ Bands”
30 sec Banded face pulls @11×1
15 sec rest
30 sec Standing Bent legs Banded Paloff press w/ rotation left side
15 sec rest
30 sec standing Bent legs banded Paloff press w/ rotation right side
15 sec rest
30 sec Standing or Seated Wall angels slow and controlled
15 sec rest
x 2-3 sets
by amy | Jan 29, 2021 | Uncategorized
Workout
Warm Up:
Coaches choice !
WOD:
For time:
100 KBS @53/35#
8000m Row
100 DB Box step overs @40/25# per hand or 30/15#
800m Row
200 sit ups
800m Row
*split work however you’d like
*30 min time cap
BOOTCAMP
For Time
30 Devil’s Press
200m run or row
30 DB Thrusters
200m run or row
30 DB squat cleans
*15 min time cap
+
10-9-8-7-6-5-4-3-2-1
No pushup burpee over object lateral
Jump lunge per leg
DB upright row or strict press
by amy | Jan 28, 2021 | Uncategorized
WORKOUT
Warm-up
10 empty barbell bent over row with 5 sec iso hold
10 empty barbell strict press
10 empty barbell good mornings
10 empty barbell forward lunges
x 2 rounds
then:
A. Deadlift – Heavy single for the day
*10-12 mins to do so, all in good Form!
B. 3 sets:
Barbell strict press x 3 reps + Barbell Push Jerk x 3 reps
(Work tech. On Push jerk )
Back rack Barbell box step ups x 16-20 Alt.
10-12 Side plank rotations per side
+
Every 4 mins x 4 sets:
10/8 Cal rowing
10 Thrusters @95/65#
10 TTB or lying tuck ups
BOOTCAMP
4 sets:
30 sec DB Bench press @20×1
30 sec DB goblet squat @20×1
30 sec push ups
30 sec DB Reverse lunges alt.
(15 sec rest b/t each station )
+
4 sets:
45 sec Cardio Row/bike/ski
45 DB POwer clean + Jerks
45 sec Cardio Row/bike/ski
45 sec Weighted Curtsy lunge
(15 sec rest b.t each)
+
3 sets:
15sec/arm DB Bent over row
30 sec Sumo DB or KB Deadlift
30 sec Farmers carry
30 sec Mountain climbers + Feet jack
(15 sec rest b.t each)
by amy | Jan 27, 2021 | Uncategorized
WORKOUT
Warm-up:
10 PVC Pass Throughs
10 PVC Figure 8 L/R
10 PVC OHS
10 PVC Pass Throughs in the hole
x 2
then Bergoner warm-up
A. 1 Snatch grip high pull + 2 Hang Power snatch + 1 Snatch balance per min x 8 mins
B. 3 rounds:
DB push press @30×1 x 10-12 tough reps
Slider cossack lunges x 10-12/leg tough reps (add weight if possible)
DB Plank pull through x 10/side
*10 mins max
+
7 min AMRAP:
8/6 Cal row
10 DB alt. Power snatch @50/35#
10 push ups
Rest 3 mins
7 min AMRAP:
10 Wall ball
10 DB Power cleans @50/35# or 40/25#
BOOTCAMP
3 rounds for time:
400/300m Row
25 KBS
*10 min time cap
Rest 3 mins
2 rounds for time:
35 wall ball
75 Single unders
*8 time cap
Rest 3 mins
1 Round for time:
40 weighted alt. Step ups
60 ball slams
*6 min time cap
+
Finisher :
Coaches Choice =)
MUSCLE
A. 3 sets:
Bench press @1 1/4 x 5-5 tough reps
Rest 10 sec
10-12 Fast no tempo Tough DB Bench press
Rest 30 sec
SA Ring row @20×1 x 8-10/arm tough
Rest 10 sec
10-12 fast no tempo DB Double bent over row
Rest 1 min
+
3 sets:
10-15 tough DB Bicep curl to Arnolds press
Rest 30 sec
KB Horn Standing Tricep ext. x 12-15 tough reps
Rest 30 sec
KB Banded Chainsaw Row x 10-12 tough reps per arm
Rest 30 sec
20 Plank up downs
Rest 30 sec
Recent Comments