Light em up Pre-Workout IT bands stick Inner thigh foam roller Warm-up Warm up Hip cross glute bridge Scorpion Frankenstein Stein Sub scapular hold Ham scoop rocking Calf raises torso rotation LIFT Amrap 8 min 8-12 standing shoulder press 15 sec pause on last rep each set hold at bottom of move 15-20 kroc rows […]
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 – […]
Stronger and Faster Reps Ameao 8 min 12-15 Incline Press 12-15 Bat Wing Row Amrap 8 min low bar pullups 6-8 floor press AmRap 10 min barbell shoulder press 20-30 sec pause sled drag 1 way lunge turf 1 ways Go 4 IT (Time) 40 battle jacks (rope handles gotta touch) 40 kb swings black/ […]
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 – […]
Allergic to Excuses CardioFusion 90 sec W/ 15R A. rower reverse grip B. band lateral R-L black/purple (explode out slow step in) C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall) 2x 15 sec side plank raise R 15 sec […]
Challenge for change Warm-up finish w abs LIFT 5-8 mActivation DB Bench press (on last set hold bottom of movement as log as possible) https://youtu.be/eBxupKrbvnk deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y 4x 500 challenge (Time) 50 prisoner squats 50 pushups 25 slider leg curl 50 trx knee tuck (ab motion) 25 jumping pullups 50 Situps med ball […]
LIFT and FGB2 Pre-Workout find height for jumping pullup- use bosu and platform if needed LIFT Everyone AmRap 12 min 12-15 DB leg curl – elevate bench on platform put against the wall 8-12 RDL (rest 30-45 sec after) 4 standing Roman Press – then AMRAP shoulder press 3x Guys AmRap 8 min 15-20- shrugs […]
wall ball Relay Pre-Workout practice ski jumper PVC pipe on calfs CardioFusion Set up a relay teams of 4 (wall ball is the "torch" have to pass to each station before moving 20 rope slam -20 bicep curls on bosu (starter) Spin – up Row pace under 230-200 figure 8 farmer walk 2x 1 min […]
7×7 Warm Up Foam roll band ankle rotations dolphin greatest stretch in the world 7×7 (Time) Burpee w pushup RDL landmine or barbell on platform Kb dip in drive 26/44 Kb front squat 26/44 ( 2 kbs front rack) Sled run pullups Box jumps 24/30 trc jump squats 7x Reps 12 Bench Glute EXY 25 […]
Lift INT Reps AmRap 8 min 8-12 Front Squat https://youtu.be/2RJIStaLWQQ 8-12 Pullups 20/10 banded jump squats https://youtu.be/k-Ju_lcCTjo SS Band Row 3x AmRap 10 min KB/DB Row R/L walking lunges 20/10 touchdowns https://youtu.be/jTSTBvE_rRc kb pullover (abs) https://youtu.be/OV3jgMRA3V0 3x Arm blitz 30/20 Band Tricep kick backs https://youtu.be/gKKDgArjwFo Barbell Curl lat shoulder raise bench plank mnt climber 4x after 3rd set do 30 […]
