PROGRAM MONDAY A. Strength BACK SQUAT 10×1 B. 5 Rounds 5 Rear leg elevated split squat (each leg) 10 RDL / KBS 15 Calve Raises *Rest 1 min between rounds C. 30-20-10 Machine Double Db Hang snatch Box Over Jumps TUESDAY A. Wide grip strict pull-up 6×4 B. Chest-supported BB rows 6×4 C. DB Bench Press […]
Monday Warmup For 3 rounds or 6 min 30s machine 7 Kang Squats 7 Push up + Twist –Then– 30s Each downward dog bottom of squat Hamstring Strength Front Squat 10×2 perfect #sex Accessory 4 Rounds for quality 10 Weighted hanging knee raise 15-25 Weighted Push ups Workout For Time / Partner 200 bike calories for time. Person A. 10 Calories Person B. AMRAP […]
MONDAY 10cal machine 10 rdl 5 box step ups 5 box jumps 10 rdl 10 sit ups Repeat A. Build to a heavy 2 Deficit deadlift + 3 deadlift B. 4x 1 deficit deadlift + 2 deadlift C. 9mins Complete 3mins of a variety of planks Side, weighted etc + 50-100 baby crunches D. 8xEMOM […]
22nd – 28th JAN MONDAY 1min T Spine 20Cal 10 Goblet Squats 20sec Plank 10 ST0 + 10 Front Squats 2:00 Stretch as needed Strength A. Front Squat Build to a heavy double for the day B. Front Squat 4×2 @ 85-95% of weight lifted in part A. C. EMOMx6 3 Shoulder to overhead D. 6xAMRAP […]
MONDAY Warm up 10 cal 10 front squats 10 RDL 15 banded good mornings 10 bent rows 10 cal A. Barbell Cycling 7 Sets 5 Clean@ 65% + 2.5kg B. Accessory 3 rounds 10 Weighted sit up 10 BB Glute Bridges Rest 1 min between rounds C. 5 rounds (Partner) 10 Devils press 20 HSPU […]
Roll Lats / Mobilize Front Rack 1min Skipping 10 High pull / Muscle Cleans 10 Hang cleans 10 Front squat 10 Db Arnold Presses Volume Part 1min Banded Good Mornings 1min Db STO A. EMOM 5 Minutes 3 Pause Power Position Squat Cleans EMOM 5 Minutes 1 Mid Thigh Squat Clean Into 4×1+1+1 Cleans B.Buy […]
————————————- Class Program 12-18th December MONDAY 1 Rounds Banded Monster Walk 1:00 Single Leg Glute Bridge x10 Per Side Glute Bridge x 10 1 Rounds Medicine Ball Dead bugs x 14 Reps Box Step Ups x 10 Per Side Body weight Lunge Steps x 20 With an empty bar: 1x Back Squat Hold 10 Pause Back […]
Class Program 5-11 December 2 Rounds 90sec Machine / Run – increasing intensity 90Ssec Stretch – Stretch Lats / Front rack Mob / Roll Calves 90sec Muscle Clean / Hang Clean / FS / Push Press A. EMOM 5 Minutes Pause 3- Position Squat Cleans Then, 9-7-5-3-1 Unbroken Tng Squat Cleans B. Push Press 5 […]
MONDAY 1;00min row 15 back squats 10 Bb Good morning 15 banded squats 10Cal bike 1min lizard / 1min pigeon A. Back Squat – Heavy Single B. 5×5@67.5% C1. Weighted Wall Sits 4x30sec C2. 4×10 RDL D. 3 Sets One smooth set of TTB Then One max effort set Rest 2mins E. AMRAPx 10 DB […]
WARM UP EMOMx6 Odd: Row Even 10 banded Good Mornings / 10 RDL 10 Air Squats 10 Back Squats Pigeon Stretch Thoracic Stretch STRENGTH/POSITION/SPEED Back Squat 6- 10 sets of 3 @ 65-75% CONDITIONING “Double Bar” 10, 20, 30 deadlift @ 70/100kg 5, 10, 15 thruster @ 30/50kg SKILL/CORE 3-5 sets 10 HSPU rest 20sec […]
