Round 9 Pre-Workout practice SRDL – use wall or trx if needed TRX stretch https://youtu.be/4PIJb8dHgXk 10 warm up set of squats at 50% 10 barbell pullups Warm Up 2 Warm up 2 Rocking ham star gaze Push-up – pull rotator rotation Reverse hip walks Back stroke Reverse lunge twist Seal jacks LIFT 5-8 deloaded squat […]
unfair advantage Interval https://youtu.be/_wNJcuw63zw 1:30 W- 15 sec rest trx curtsy to lat lunge R-L partner burpee wall ball twist 2 slams- 1 burpee pass – swap other way at 45 sec bear sled – i go you go – high knees other partner https://youtu.be/HRmLGyy2b5Y row 2x 18 min amrap 6 OH heave and retrieve […]
feeling it Pre-Workout find weight fro landmine squats find band and height for exlosive pushups Reps 10 Landmine Front Squat 3 pulse +- 1 full rep =1 12 R/L NEW version ! glute kick back https://youtu.be/DG3wtTH-FZ8 2x 8-12 Dips {dip bars on opposite side of green clets) https://www.youtube.com/watch?v=DcxMgoLamy0&feature=youtu.be 12-15 Band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo&feature=youtu.be 2x 10 […]
you’ve only got 1 Pre-Workout row or spin find weight for landmine movments Amrap https://youtu.be/dBmgRAivtTQ A. 5 min amrap 12 landmine row R-L 6 landmine SS press R-L https://youtu.be/x0lHsoQf86Y?t=46s [drop weight on landmine] a.20W-10R bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI 3x B. 5 min 15 DB front squat https://www.youtube.com/watch?v=Edew5mv3G7I 15 Russian twist R-L= 1 15 […]
Become Better Pre-Workout myofascial release upper back and glutes Bootcamp 7 min amrap A. 10 R/L Landmine Curtsy lunge 10 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU 10 trx inverted row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw B. [hook up bands on sled] 15 band slider r-l [red black] https://www.youtube.com/watch?v=FAzuEebR24U 3 burpee to med ball slam { no pushups } […]
pull-push-int LIFT 6-8 db bench press mActivation 8-12 pullups 3x (14) 7/7 bent over row 7 pronated 7 supp 12-15 incline db 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
New Year- New You Pre-Workout MR glutes on peanut demo dips https://youtu.be/DcxMgoLamy0 New Year New You (Time) terminator format eliminate last exercise after each round until you last round is 10 dips 10 dips 9 trx bicep curls 8 trx jump squats 7 pullups or barbell pullups 6 bench hop R+L=1 5 renegade rows – […]
RDL Hell LIFT 12 landmine row R/L 8-12 RDL 3x 6-8 landmine SA press R/L (deceleration ) 15 db leg curl https://youtu.be/agTBLStNriw 3x 12-15 band vertical pull (use handles) turf walking SRDL https://youtu.be/o6B7KaAx2lM 3x Blast 30-15(all out) – 15 R standing press- squat press https://youtu.be/F_QpAgQ2U8k rope waves w reverse lunges – switch step https://youtu.be/gOkNuVjNYYQ band […]
Countdown to 2019 Pre-Workout foam roll upper back MR upper back w peanut Interval https://youtu.be/_wNJcuw63zw 20Work /10 rest A. med ball overhead jumping lunge (use wall ball ) med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw (use slam ball) 4x B. rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c over head band tricep ext 4x C. trx lat jump squat trx wide grip row […]
Beat the clock Pre-Workout 10-15 low back EXT low back stretch 30 secs https://www.youtube.com/watch?v=GtOtjmUgWQg 30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk coach KB swings Push-up gauge for Beat the Clock If you can do more than 20 perfect push ups stay on toes 10-15 primal setup 10 or less go knees LIFT bench press SS lunge 5-4-3 […]
