Thursday 1.21.21
Prep 9 min emom 1.crab walk x 30 sec 2.Ostrich walk x 30 sec 3.handstand or pike hold x 30 sec Essentials A. 3 Sets Hip Thrust x 6 reps heavy load Rest 60 sec Kettlebell L Crunch x 12 reps On the 3 min B. 18 min emom 1.6 Hang Power Clean + 6 […]
The Supplement You Need to Take When Starting a Fitness Program
So you want to start a fitness program, and you have questions about all the supplements out there. We understand! You might have even gone to a store and talked to a salesperson who no doubt recommended a huge pile of powders and pills—all guaranteed to make you fitter, healthier, stronger and leaner in no […]
Wednesday 1.20.21
Prep 2 Sets Curtsy Step Down from bench x 8 per leg Tall Plank Knees to elbows x 16 reps Single leg Bodyweight RDL x 8 per leg Quadruped Shoulder taps x 16 reps Essentials A. 3 Sets Kettlebell Complex Unbroken Right arm Kettlebell Snatch x 6 reps Goblet Curtsy Step Back Lunge Right Leg […]
Tuesday 1.19.21
Prep 9 min emom 1.Banded in and out push up x 2-3 per side 2.Side Plank Rotations x 8 per side 3.Reverse Plank Bridge Hip Lifts x 10-12 reps Essentials A. 4 Sets Strict Press x 2 reps Heavy Rest 20 sec Ring Row x 6-10 reps tempo 2020 Rest 20 sec Bench Dips x […]
Monday 1.18.21
Prep 2 Sets Low Cossack Squat Switch x 6 per side Tall Kneeling Prisoners Goodmorning x 10 reps Wall Sit March x 20 sec Essentials A. 5 Sets Speed Front Squat x 6 reps @ 55% of heaviest front squat done in the last 10 weeks. On the 2 min marks B. 3 Sets Each […]
Saturday 1.16.21
Prep 2 Sets Single arm plank x 20 sec per side Hollow body Hold x 30 sec Tall Plank Cross Body Knee to elbow x 7-10 per side Essentials A. 3 Sets Strict Press x 3 reps Rest 60 sec Dual Dumbbell Bent Over Row x 3 reps On the 3 min mark -Then- 1 […]
Friday 1.15.21
Prep 9 min emom 1.Lunge complex (forward R+forward L+ cossack R + Cossack L ) x 4 complexes 2.Half Kneeling Prisoner Windmill x 6 per side 3.roll to candle stick x 6-8 reps Essentials A. 3 Sets Back Squat x 5,3,1 reps Rest 20 sec Dual Dumbbell Weighted Speed Split Squat with DB in Farmers […]
Thursday 1.14.21
Prep 2 Sets Ostrich Walk x 50 ft Spiderman Stretch walk x 50 ft Lateral Crab Walk x 25ft each side Essentials A. 12 min emom 1.Zercher Squat x 15-20 reps 2.Hang Clean High Pull x 12-15 reps 3.Bradford Press x 8 per side B. Partner 17 min amrap Wall ball x 8 reps Deadlift […]
Wednesday 1.13.21
Prep 2 Sets Kickstand Pistol or Curtsy Squat x 10 per side Deadbug x 12 per side Bird Dog x 10 per side Essentials A. 10 min Every 30 sec Power Snatch x 1 rep Keep weight lighter to work on speed and form. B. 10min From the 0-8min mark Deficit Sumo Deadlift , build […]
Tuesday 1.12.21
Prep 9min emom 1.Push up x 6-10 reps 2.plank Rotations x 8 per side 3.Hip Bridge Hold x 30 sec Essentials A. 8 min emon 1.Hollow Body Dumbbell Floor Press x 10 reps 2.Knees Tucked Windshield Wipers x 10 reps B. 3 Sets Bench Press x 5 reps pause 2 sec at the bottom of […]