Category: Uncategorized

WARM UP

EMOM for 5min complete:

12 jumping jacks + 6 BB front squats + 3R/3L Arnold press

Then,

Stretch

 

ADVANCED

STRENGTH

Take 10min to build to:

Heavy 5 front squat

E2MOM for 10min complete:

5R/5L seated Filly press

**make it EMOM per side**

 

INTERMEDIATE

STRENGTH

Take 10min to build to:

Heavy 5 front squat

E2MOM for 10min complete:

5R/5L seated Filly press

**make it EMOM per side**

 

BEGINNER

STRENGTH

Take 10min for:

Front squats – 7×5

E2MOM for 10min complete:

10 seated DB press

**make it EMOM per side**

 

ADVANCED

WORKOUT

30 front squats 55/40

30 up downs

**3x – rest :60sec after each set; 10min cap**

 

INTERMEDIATE

WORKOUT

30 front squats 35/25

30 up downs

**3x – rest :60sec after each set; 10min cap**

 

BEGINNER

WORKOUT

20 goblet squats 10/8

20 up downs

**3x – rest :60sec after each set; 10min cap** 

WARM UP

Dynamic warm up

Then,

Stretch

 

ADVANCED

WORKOUT

1 mile run

50-40-30-20-10

Double unders

Banded knee tucks (lying pos)

1 mile run

50-40-30-20-10

Double unders

Side bends 40/30 (1/2-R, 1/2-L)

 

INTERMEDIATE

WORKOUT

1200m run

100-80-60-40-20

Singles

50-40-30-20-10

Knee tucks (lying pos)

1200m run

50-40-30-20-10

Double unders

Side bends 30/20 (1/2-R, 1/2-L)

 

BEGINNER

WORKOUT

800m run

50-40-30-20-10

Singles

Knee tucks (lying pos)

800m run

50-40-30-20-10

Singles

Side bends 10/8 (1/2-R, 1/2-L) 

WARM UP

7 way hips + dynamic warm up

Then,

Coach tutorial – box squat

Then,

Build to 70% (4×5)

 

ADVANCED

STRENGTH

EMOM for 12min complete:

3 box squats @70% of 1RM

**16” box; if you’re over 6’ use 20” box**

 

INTERMEDIATE

STRENGTH

EMOM for 12min complete:

3 box squats @70% of 1RM

**16” box; if you’re over 6’ use 20” box**

 

BEGINNER

STRENGTH

EMOM for 12min complete:

3 goblet squats

**16” box; if you’re over 6’ use 20” box**

 

ADVANCED

WORKOUT

EMOM for 16min complete:

Min1: KB clean + lunge R + KB clean + lunge L – 5x (heavy)

Min2: 7 C2B pull ups

Min3: 5 kneel2stand jump + broad jump (MXE)

Min4: KB gorilla row + goblet squat (:02sec pause @ bottom) – 7x

Finisher:

20m DB walking lunge 35/25

**complete 2 curls BTWN each step**

  

INTERMEDIATE

WORKOUT

EMOM for 16min complete:

Min1: KB clean + lunge R + KB clean + lunge L – 5x (heavy)

Min2: 7 assisted pull ups

Min3: 5 kneel2stand walk + 5 broad jumps

Min4: KB gorilla row + goblet squat (:02sec pause @ bottom) – 7x

Finisher:

20m DB walking lunge 20/15

**complete 2 curls BTWN each step**

 

BEGINNER

WORKOUT

EMOM for 16min complete:

Min1: KB clean + lunge R + KB clean + lunge L – 5x

Min2: 7 ring rows

Min3: 5 broad jumps

Min4: KB gorilla row + goblet squat (:02sec pause @ bottom) – 7x

Finisher:

20m DB walking lunge 10/8

**complete 2 curls BTWN each step**