Barbell Press 3 x 10 Pushups Guys 100, girls 50 3 rounds DB Side raises x 15 band pull a parts x 15 ring facepulls, x 15 reps 3 rounds Single Arm DB Row x 12 scapular pull ups x 12 3 rounds Zottman curls x 10 dips to failureRead More
You should be at an increased weight from last time around. You’ll use the same weight for each of the 3 sets. Deadlift 3×10 Front Squats 3×10 GHR Hypers, 3×10 w/ 5 count negative DB Lunges, 5 minutes Plank, 10 second hold, 10 second break add 10 seconds each rep, keep the 10 second break....Read More
You are welcome to join our Saturday class! I ask that you be on time so the class can flow well and you get the best experience possible! If you are new to Saturday workouts, please arrive 15 minutes early. For time: 80 Double-Unders 40 Russian Kettlebell Swings (70/53) 20 Push Ups 10 Toes to...Read More
Mobility piece: https://www.youtube.com/watch?v=mRz74gNKdMQ OHS 3 x 3 7 seconds of work, 35 seconds of rest, 2 min rest after each round. 6 rounds Prowler Push Sled Pull Med Ball 1/4 Squat & Throw Read More
15 minutes of mobility: Calf Smash, Quad Smash 1:1 Work/Rest Ratio 800 Meter Row, 400 Meter Row, 200 Meter Row, 200 Meter Row, 400 Meter Row 800 Meter Row Create a Breathing Technique Creating a breathing rhythm can really help your rowing workouts. Ideally, the rhythm of your breath will relate to the rhythm of...Read More
Bench Press 3×10 Seated DB Press 3×10 Pullup pyramid up and back down starting at 1, rest 45 seconds between sets Barbell Row, work up in weight to a heavy set of 8, then do 5 sets of 6 with only 45 seconds rest in between each set. Ring Curls Tricep extensions 21-15-9Read More
Back Squats 3×10 RDLs 3×10 DB Step Ups 1 min each side, 3 total rounds, no break in between rounds Glute Ham Raise GHR Situps 1 min max reps of each 45 seconds max reps of each 30 seconds max reps of eachRead More
