Category: Uncategorized

WARM UP

10 glute bridges + 10R/10L glute bridges + 20R/20L banded side + 30 air squats + 40 jumping jacks

Then,

Stretch

Then,

Front squats – 3×8 (build)

 

ADVANCED

STRENGTH

EMOM for 8min complete:

3 box front squats @ 60% of BS 1RM

**16”**

 

INTERMEDIATE

STRENGTH

EMOM for 8min complete:

3 box front squats @ 60% of BS 1RM

**16”**

 

BEGINNER

STRENGTH

EMOM for 8min complete:

5 box goblet squats

**20”**

 

ADVANCED

WORKOUT

EMOM for 8min complete:

KB deadlift + clean + goblet squat – 5x 53/35

**pause after each MVMT**

8R/8L alt DB FR lunges 35/25

**3x – complete 1 dual hammer curl BTWN reps**

10/7 cal bike sprint

5 MXE broad jumps (singles on reps)

**2x – rest as needed BTWM sets**

 

INTERMEDIATE

WORKOUT

EMOM for 8min complete:

KB deadlift + clean + goblet squat – 5x 35/26

**pause after each MVMT**

8R/8L alt DB FR lunges 25/15

**3x – complete 1 dual hammer curl BTWN reps**

8/6 cal bike sprint

5 MXE broad jumps (singles on reps)

**2x – rest as needed BTWM sets**

 

BEGINNER

WORKOUT

EMOM for 8min complete:

KB deadlift + clean + goblet squat – 3x 26/18

**pause after each MVMT**

6R/6L alt DB FR lunges 10/8

**3x – complete 1 dual hammer curl BTWN reps**

6/5 cal bike sprint

5 MXE broad jumps (singles on rep)

**2x – rest as needed BTWM sets** 

WARM UP

EMOM for 5min complete:

3 BB strict press + 5 push press + 7 up downs

Then,

Stretch

Then,

Coaches tutorial – push jerks

 

ADVANCED

STRENGTH

A1) 6 push jerks

A2) 12 banded pull aparts (:02sec negative)

A3) 18 glider mountain climbers (2ct)

**3x – rest as needed**

 

INTERMEDIATE

STRENGTH

A1) 6 push jerks

A2) 12 banded pull aparts (:02sec negative)

A3) 18 glider mountain climbers (2ct)

**3x – rest as needed**

 

BEGINNER

STRENGTH

A1) 6 push press

A2) 12 banded pull aparts (:02sec negative)

A3) 18 mountain climbers (2ct)

**3x – rest as needed**

 

ADVANCED

WORKOUT

:30sec bike > 9/7 cals

:90sec 2…20 BB S2OH 115/75

**10x – find a cal and hold it**

 

INTERMEDIATE

WORKOUT

:30sec bike > 7/5 cals

:90sec 2…20 BB S2OH 75/55

**10x – find a cal and hold it**

 

BEGINNER

WORKOUT

:30sec bike cals

:90sec 2…20 DB S2OH 15/10

**10x – find a cal and hold it**