Month: September 2019

10/1/19 – Frankie’s Month (STR)

WARM UP 10 BB hi pulls + 10 back squats + 10R/10L half squat banded lateral steps – 4x Then, Stretch Then, Back squats – 10, 8, 6, 2×4 ADVANCED STRENGTH Back squats – 5@75%, 3@85%, MXE@95% **all based off 90% of 1RM** INTERMEDIATE STRENGTH Back squats – 5@75%, 3@85%, MXE@95% **all based off 90% […]

9/30/19 – Monday Kick Off (INTVLS)

WARM UP EMOM for 5min complete: 7 DB glute bridge floor press + 7 DB push ups + 7 DB hang cleans Then, Stretch Then, Bench press – 3×6 (build) DB complex – 2×6/6/6 (find working weight) ADVANCED STRENGTH A1) 8 bench press (AHAP) A2) 8/8/8 DB strict press + curls + tricep kick backs […]

9/28/19 – Saturday Takeover by “B”

ADVANCED STRENGTH Weighted pull-up – 6×4 **AHAP; rest 2 min btwn sets** INTERMEDIATE STRENGTH Strict pull-up – 6×4 **Pull as high as possible; rest 2 min btwn sets** BEGINNER STRENGTH Banded pull-up – 6×4 **Pull as high as possible; rest 2 min btwn sets** ADVANCED WORKOUT With a partner complete: Run, 1000 m 90 Double […]

9/27/19 – Coffee Please (PIT)

WARM UP EMOM for 5min complete: 5 BB push press + 10 mountain climbers + :15sec bike Then, Stretch Then, Push press – 3×6 (build) ADVANCED STRENGTH Push press – 5×3 **AHAP; complete 10 banded pull apart after each set** INTERMEDIATE STRENGTH Push press – 5×3 **AHAP; complete 10 banded pull apart after each set** […]

9/26/19 – All Blacks (INTVLS)

WARM UP EMOM for 5min complete: 7 KB deadlifts + 7 RKBS + 21 jumping jacks Then, Stretch Then, Deadlifts – 3×6 (build) ADVANCED STRENGTH Deadlifts – 5×3 **AHAP; complete 10 Superman’s after each set** INTERMEDIATE STRENGTH Deadlifts – 5×3 **AHAP; complete 10 Superman’s after each set** BEGINNER STRENGTH Deadlifts – 7×5 **complete 10 Superman’s […]

9/25/19 – Completion Upon US (END)

WARM UP Coaches dynamic warm up Then, Stretch Then, Workout couplet – 2x@75-80% effort ADVANCED WORKOUT 20m sled push (heavy walk) + 10m shuttle + 20m sprint **10x – work in groups of 3** INTERMEDIATE WORKOUT 20m sled push (heavy walk) + 10m shuttle + 20m sprint **10x – work in groups of 3** BEGINNER […]

9/24/19 – Sign Goin Up (STAT)

WARM UP EMOM for 5min complete: 5 push up/shoulder tap complex’s + 7 crunches + 9 PVC pass thrus Then, Stretch Then, Incline DB bench press – 3×7 (build) ADVANCED WORKOUT E2MOM for 10min complete: 10 incline DB bench press 45/35 20/15 cal ski E2MOM for 10min complete: 10R/10L glute bridge alt KB floor press […]

9/23/19 – Lets Get Back to It (INTVLS)

WARM UP 10 BB hi pulls + 10 back squats + 10R/10L half squat banded lateral steps – 4x Then, Stretch Then, Back squats – 10, 8, 6, 2×4 ADVANCED STRENGTH Back squat – 3@70%, 3@80%, MXE@90% **all based of 90% of 1RM** INTERMEDIATE STRENGTH Back squat – 3@70%, 3@80%, MXE@90% **all based of 90% […]

9/21/19 – The Two Step (PIT)

WARM UP EMOM for 7min complete: 6R/6L DB snatch + 3 up downs + 3 burpees Then, Stretch Then, With you partner complete: 10 renegade rows each @ load ADVANCED WORKOUT With a partner complete: 1k ski/row/bike 100 renegade rows (no push up) 35/25 200 push ups 300 RKBS 53/44 **1 person works; split however […]

9/20/19 – Holy Hempstead (PIT)

WARM UP EMOM for 5min complete: 6 RKBS + 6 goblet squats + 3R/3L KB hang cleans Then, Stretch Then, Coaches tutorial – KB hang cleans Grab a pair Of KBs and complete: 1×7 all movements ADVANCED WORKOUT 10…1 DBL DB/KB front squats 53/35 Pull ups DBL DB/KB hang cleans Ring push ups **I go, […]