pull-push-int LIFT 6-8 db bench press mActivation 8-12 pullups (sled) 3x (14) 7/7 bent over row 7 pronated 7 supp 12-15 incline med ball press 3x *extra credit 15 db fly https://youtu.be/_5_8ikOXw8s 15 attached band pull apart 2-3 30W -15 R decline situps jump rope (tramp) evade punch combo’s wall ball 3x
MAn up Pre-Workout 30 external rotation R-L https://www.youtube.com/watch?v=YcyMmZqnXWk 20 face pulls foam roll upper back Interval https://youtu.be/_wNJcuw63zw 20w-10r trx jumping lunges pushups Beast mode add resisted band 4x I GO – You GO 15/20 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s 12 Kb/db Squat press https://youtu.be/IIo7W5Ml7PQ Band Sprint 5x resting partner does crunches every other round so rounds 1,3,5 […]
Holley Grant McDonald Pre-Workout practice ab snail Warm-up external rotation- up and over overhead squats supp pullaprt reverse lunge twist hill to butt calf stretch LIFT 6-8 floor press https://youtu.be/TmIni_6Z538 20 band facepull https://youtu.be/ocsFf52Gfyk 3x 12-15 incline db bench press 20 band twist R/L 3x R2- band circles R3- (wood chopper low to high on […]
boom Warm-up Warm Up Foam roll band ankle rotations dolphin greatest stretch in the world
heart stopper LIFT 400 strength challenge – for challenging workout you sud only be ABLE to complete 15 reps on first set, Split Reps- However desired 50 R/L BSS lunges 50 db bench press 50 chinups 50 RDL (12 rep max weight) 50 pushups 50 sissy squats ( trx-db) 50 landmine bent over Row (12 […]
All I do is win Pre-Workout 20 low back ext 20 external rotation Warm-up isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY 25 sec R L throw bridge 25 sec R L then 15 sec Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk bicycles 30 sec mnt climber 30 sec Minute to Win It https://www.youtube.com/watch?v=S 4 min ( pick) 5 8 […]
As iron sharpen iron so one man sharpens another CardioFusion 60 calf raises ( 20 toes in, 20 toes out, to straight) Amrap 12 min A. Farmer walk 3 dead lift 4x B. row 300 C. 20 rope circles- 20 rope slams https://youtu.be/KI4yWBFt6dQ D. run 400 m ( Start Run with Weave in out bags […]
turn and burn CardioFusion Save me 16 AmRap A. 20 R/L band twist – bag side kicks R/L 2x B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x C. spin in reverse heavy tension (swap between stand and seated) – […]
Jack the Ripper Pre-Workout practice pushup jack https://youtu.be/ypk9gAyJRJk?t=32 practice band side raise find foot position for power row Warm-up warm up 3 supermans Prone shoulder Dolphins Stair steppers Knee to elbow Sub scap raise Knee hug Jack the Ripper (Time) A. 20 gorilla row Red/ Green 20 battle jack (ropes) 3x B. 10 Lunge Jack […]
Make your body a weapon Pre-Workout MR inner thigh https://youtu.be/kXw_gBFiNqs Warm-up https://www.youtube.com/watch?v=AAsnRtghCLY&feature=youtu.be kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4 Interval https://youtu.be/_wNJcuw63zw Think of KB row and Speed lunge R as a station and L as a station. 30W-10R A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc L C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q L D Contra Lateral […]
