Distractions (Bench – RDL- Shoulder) LIFT 8-12 bench press 20 ALt SL Trx leg curl 20 attached band pullaprt 4x do a burn out set on round 4 drop 50% and do as many reps as possible 20 band upright row 8-12 seated shoulder press 6-8 RDL 80% 3x extra credit 200 calf raises (fast quick) […]
killing villans Interval https://youtu.be/_wNJcuw63zw alt knee strikes https://youtu.be/DEWmXPVUZlE punch combos 2x evade and lat https://youtu.be/lNAjYCiouxk bosu squats https://youtu.be/593dZ1aU9Do2x 2x figure 8 https://youtu.be/Tffdb1JIu0w lat shuffle 2x TRX Row TRX ALT curtsy lunge 2x band slider reverse lunge R https://youtu.be/fG9rYlkl_qIL L slider snow angle lat touch n jump 10 grenade press R/L https://www.youtube.com/watch?v=4yYB1wIFud020 windshield wipers https://youtu.be/Hh1JlmWQ2_w 14 plate suplex https://youtu.be/hMSy_mc_B5A plate sled down and back https://youtu.be/Hh1JlmWQ2_w […]
Whelelz LIFT walking lunges (one way) wall sit- with 12 sub scap retraction 8 goblet squat 3-3 cadence 10 reps 3x 12 SL band glute bridge https://youtu.be/rXtZxmyKwik 24 if cant do SL 25 med ball inner thigh squeeze 8 elevated sumo squat 4 down -3 pause -1 up tempo 3x 8-12 pullups 12 band resisted situps […]
Ladders to Goals Bootcamp 20-10 jumping lunges burpee 4x 20-10 trx squat high pull barbell bicep curls 4x 20-18-16-14-12-10 ladder Db Bench Press leg lift RDL inverted Row Card Cardio 1:30 – do remainder of time Spin Bike – diamond heart – rower or variation spade – run turf Joker- burpee
Prom Queen Bootcamp 70’s 7 min amrap 20 kb swings 10 med ball slam 15 jack press 4 bear crawls FWD/BWD horizontal turf Black Betty challenge (as many kb row as possible) R-L=1 80’s 8 min amrap 15 band twist 20 bosu curl 15 wall ball row 250 push it (run in place – 2 […]
Ramped up Interval https://youtu.be/_wNJcuw63zw 50/10 med ball crunch and squeeze – scissor mnt climbers punches -jumping knee strike https://youtu.be/3p2jRl311eM elevated plank mnt – plank step off Reverse lunge med ball twist R/L rope battle jacks- alt waves on command lat med ball pass 60/20 Heave and retrieve https://youtu.be/UpVG0ShoC54 round house 3 R/ 3L step jumps – box […]
Rock n Roll LIFT warm up low back ext scoops frankenstien A. 6-8 RDL sled Drag (sled behind you – face fwd- palms up) https://youtu.be/rZHbZn18Efo 3x B. 6-8 bench barbell row 15 doorway pulls 3x Then do A, B another 2x each do 8-12 on RDL and 8-12 on bb row 30 band leg curl https://youtu.be/hbS94TxFisk 20 seated ALT DB bicep curl 12-15 barbell front squat https://youtu.be/2RJIStaLWQQ or KB front Squat Sled […]
The Test Interval https://youtu.be/_wNJcuw63zw 20sec pulsating side plank R then hold side plan 20 sec L plankster on command https://youtu.be/G1NgVYQIyIk 40W-20R -swap moves last 15 sec A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o C. attached band row -squat row D. wall ball – med ball slam https://youtu.be/FUG1Y8u-fZc […]
Pre-exhaust LIFT 12 min AmRap dips to failure https://youtu.be/DcxMgoLamy0 5 nordic pop up https://youtu.be/twEv7xtaNpMwalking db lunges (turf and back ) https://youtu.be/xlkeTAkebMc 28’s * (7 low, 7 mid, 7 high, 7 full range) 28s’s * overhead Trciep ext 28 pass off crunches (28 passes) 2x 28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ 2x menaing go R-L-R-L 60 Split each exercise however desired Back […]
Punisher 2 Bootcamp Stretch Forced Pushups https://www.youtube.com/watch?v=bSt2Njjo-W0 3x beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM Punsisher 2 (Time) farmers walk 35/53 15 box jumps 3x 10 mixed grip pull ups 20 wall balls 3x sled row 400m run 3x 30 full burpees bear Crawl 60 yards Finisher 7 ITY band sequence […]
