Category: Uncategorized

WARM UP

EMOM for 6min complete:

ODD: :20sec RKBS + :15sec of air squats

EVEN: 20 jumping jack + 5 up downs

Then,

Stretch

Then,

Coach tutorial (all MVMTs) + RPE description

 

ADVANCED

WORKOUT

With a partner complete:

:30sec on/:30sec off – 5x (each/5min) of:

A) Foot elevated Bulgarian split squats

**rest 2min; switch legs each set**

B) Single leg Romanian deadlifts + reverse lunge 35/25

**rest 2min; switch legs each set**

C) E-sled push/pull

**rest 2min**

D) Ski

**all MVMTS to be executed at RPE 8; I go, you go**

 

INTERMEDIATE

WORKOUT

With a partner complete:

:30sec on/:30sec off – 5x (each/5min) of:

A) Foot elevated Bulgarian split squats

**rest 2min; switch legs each set**

B) Single leg Romanian deadlifts + reverse lunge 20/15

**rest 2min; switch legs each set**

C) E-sled push/pull

**rest 2min**

D) Ski

**all MVMTS to be executed RPE 8; I go, you go**

 

BEGINNER

WORKOUT

With a partner complete:

:30sec on/:30sec off – 5x (each/5min) of:

A) Split squats

**rest 2min; switch legs each set**

B) Alt lunges

**rest 2min; switch legs each set**

C) E-sled push/pull

**rest 2min**

D) Ski

**I go, you go**

 

ADVANCED

CORE

With a partner complete:
10 strap DB hanging knee raises 10/8  + 20 plank marches (1p/ sec)

**4x – I go, you go**

 

INTERMEDIATE

CORE

With a partner complete:
10 strap hanging knee raises + 20 plank marches (1p/ sec)

**4x – I go, you go**

 

BEGINNER

CORE

With a partner complete:
10strap hanging knee raises + :20sec plank

**4x – I go, you go** 

WARM UP

EMOM for 5min complete:

7 KB gorilla rows + 7 KB upright rows + 7 KB curls

Then,

Stretch

Then,

Coach tutorial MVMTS

Then,

Build

 

ADVANCED

STRENGTH

A1) 12 dual DB prone row (heavy)

A2) 12R/12L alt KB pull thrus 53/35

A3) :40sec dBall hold (chest) 100/80

**4x – NFT**

B1) 10 deadlifts 255/180

B2) 10 BB curls

B3) 40 dBall marches 100/80

**3x – NFT**

C1) 8 C2B chin ups

C2) 8 DB renegade rows + deadlift (row R + row L + step FRWD + stand) 45/35

C3) 40m dBall carry (chest) 100/80

**3x – NFT**

 

INTERMEDIATE

STRENGTH

A1) 12 dual DB prone row (heavy)

A2) 12R/12L alt KB pull thrus 35/26

A3) :40sec dBall hold (chest) 80/60

**4x – NFT**

B1) 10 deadlifts 185/135

B2) 10 BB curls

B3) 40 dBall marches 80/60

**3x – NFT**

C1) 8 assisted chin ups

C2) 8 DB renegade rows + deadlift (row R + row L + step FRWD + stand) 30/20

C3) 40m dBall carry (chest) 80/60

**3x – NFT**

 

BEGINNER

STRENGTH

A1) 12 dual DB prone row (heavy)

A2) 12R/12L alt plank marches

A3) :40sec dBall hold (chest) 20/10

**3x – NFT**

B1) 10 KB deadlifts

B2) 10 BB curls

B3) 40 dBall marches 20/10

**3x – NFT**

C1) 8 ring rows

C2) 8 DB shoulder taps + stand (tap R + tap L + step FRWD + stand) 25/15

C3) 40m dBall carry (chest) 20/10

**3x – NFT**

WARM UP

EMOM for 5min complete:

4 push ups + 6 alt plank windmills + 8 up downs

Then,

Stretch

Then,

Bench/seated Arnold press – 3×6 (build)

 

ADVANCED

STRENGTH

A1) 7 bench press

A2) 7 seated bosu Arnold press

A3) 12 banded tricep press downs

**4x – build to heavy on each**

 

INTERMEDIATE

STRENGTH

A1) 7 bench press

A2) 7 seated bosu Arnold press

A3) 12 banded tricep press downs

**4x – build to heavy on each**

 

BEGINNER

STRENGTH

A1) 7 bench press

A2) 7 seated bosu Arnold press

A3) 12 banded tricep press downs

**4x**

 

ADVANCED

WORKOUT

AMRAP 12min of:

80 singles

40 bicycle crunches

20 push ups

10 DB snatch 55/40

 

INTERMEDIATE

WORKOUT

AMRAP 12min of:

80 singles

40 bicycle crunches

20 abmat push ups

10 DB snatch 40/30

 

BEGINNER

WORKOUT

AMRAP 12min of:

80 singles

40 crunches

20 knee push ups

10 DB hang snatch 15/10