Category: Fitness

10/24/19 – Take it Back (END)

WARM UP 20m butt kicks + 10 kneeling extensions + 20m lunge w/ knee drive – 3x Then, Stretch Then, Tutorial + 1x of each couplet below   ADVANCED WORKOUT EMOM for 5min complete: 20 double unders 5R/5L glute bridges 20m 4-step sled sprint starts **5x – rest 3:1** 20m kneeling jump 2 broad jump […]

10/23/19 – Justin vs Justin (STAT)

WARM UP EMOM for 5 min complete: 12 jumping jacks + 8 push ups + 4 DBL DB deadlifts Then, Stretch Then, Coach tutorial – dBall G2S (build)   ADVANCED STRENGTH EMOM for 5min complete: 3-5 dBall G2S (AHAP) INTERMEDIATE STRENGTH EMOM for 5min complete: 3-5 dBall G2S (AHAP) BEGINNER STRENGTH EMOM for 5min complete: […]

10/22/19 – Altuve All Day (STR)

WARM UP EMOM for 5min complete: 7 goblet squats + 7 upright rows + 7 KB S2OH Then, Stretch Then, Front squats – 10, 8, 6, 4 (build)   ADVANCED STRENGTH E3MOM for 15min complete: Set 1: 10 front squats (from floor) Set 2: 8 front squats Set 3: 6 front squats Set 4: 4 […]

10/21/19 – Congrats Tri Team (END)

WARM UP :30sec ski + :30sec bike + :30sec row + 10 KB thrusters – 3x Then, Stretch Then, Weighted MVMTS – 2×15 (build)   ADVANCED WORKOUT 250/200m ski 20 UB RKBS 53/35 **4x – rest 1min BTWN sets** 250/200m row 20 dBall reverse lunges 30/20 **4x – rest 1min BTWN sets** 15/12 cal bike […]

10/18/19 – And that’s that… (INTVLS)

WARM UP  EMOM for 5min complete: 7 good mornings + 7 back squats + 14 wide mountain climbers Then, Stretch Then, Back squats – 10, 8, 6, 2×4 (build)   ADVANCED STRENGTH Back squats – 5×2@80% INTERMEDIATE STRENGTH Back squats – 5×2@80% BEGINNER STRENGTH Goblet squats – 7×5   ADVANCED WORKOUT 800m run 100m farmer […]

10/17/18 – Game 4 (PIT)

WARM UP EMOM for 5min complete: 7 bent over rows + 5 jumping pull ups + 3R/3L DB hang clean & press Then, Stretch Then, Bent over BB rows – 3×6 (build)   ADVANCED STRENGTH EMOM for 12min complete: ODD: 12 bent over BB rows (AHAP) EVEN: 5x:04sec weighted chin up negatives (AHAP) INTERMEDIATE STRENGTH […]

10/16/19 – Cole 45 (STR)

WARM UP 10 push up shoulder tap complexs + 10 goblet squats + 5R/5L OH DB lunges – 3x Then, Stretch Then, DB bench press – 3×6 (build) Front squats – 3×6 (build)   ADVANCED STRENGTH 1…10…1 DB bench press 55/35 Front squat (from rack) 185/125 **rest as needed, do not exceed :60sec** INTERMEDIATE STRENGTH […]

10/15/19 – Game 3 (STR)

WARM UP EMOM for 5min complete: 4 KB thrusters + 8 RKBS + 12 KB goblet marches Then, Stretch Then, Deadlifts – 10, 8, 6, 2×4 (build) ADVANCED STRENGTH E3MOM for 15min complete: Set 1: 10 deadlifts Set 2: 8 deadlifts Set 3: 6 deadlifts Set 4: 4 deadlifts Set 5: 2 deadlifts **after each […]

10/14/19 – Verlander (END)

WARM UP :30sec bike + :30sec ski + 1 sled push hi  + 1 lo + 10 push ups – 3x Then, Stretch Then, Les go   ADVANCED WORKOUT :60sec MXE ski :60sec rest :60sec MXE sled push (hi/lo) :60sec rest :60sec MXE bike :60sec rest :60sec MXE singles 2min rest **4x – personal effort** […]

10/9/19 – Lower Legs (STR)

WARM UP 10 RKBS + 10 slam balls + 20m sled push hi/lo – 3x Then, Stretch Then, Deadlifts – 10, 8, 6, 2×4 (build)   ADVANCED STRENGTH A1) 3 deadlifts (AHAP) A2) 10 banded pull aparts A3) 20m sled walk-hi (AHAP w/o stopping) **5x – rest :90sec-2min BTWN sets** INTERMEDIATE STRENGTH A1) 3 deadlifts […]