- Train hard. Train consistently. -
Train hard. Train consistently.
Warm Up (6 Minutes) A. Couch Stretch x 60 seconds Tabata* 3 ROUNDS *20 seconds of effort followed up 10 seconds of rest. Squat Jump x 20 seconds Rest x 10 seconds Half Kneeling Rotational Med Ball Toss Left x 20 seconds Rest x 10 seconds Half Kneeling Rotational Med Ball Toss RIght x 20…Read More
Warm Up (6 Minutes) A. Banded Pec Stretch x 60 seconds Frog Pump x 60 seconds Hand Plank Shoulder Tap x 30 seconds Push Up Pulse x 30 seconds DB Floor Press x 30 seconds Reverse Snow Angel x 60 seconds KB Halo x 30 seconds per side Static Hang x Max Duration or Plank…Read More
Warm Up (6 Minutes) A. Two rounds of: Perform each exercise for 30 seconds Cardio x 30 seconds (your choice) Banded Squat Banded Lateral Walk Side Plank Banded Pallof Hold Strength (12 Minutes) B. 12 EMOM Tempo Goblet Squat x 8 @ 2 seconds down + 2 second hold DB Floor Press x 8* Each…Read More
Core (5 Minutes) A. Every 30 seconds x 3 sets 25 seconds x L Sit/ Tuck to extension/Single Leg L Sit/ Tuck/ Tuck taps 3 x Hollow body to L Sit on DB’s/ Hollow body to press from floor One set of: 15 x Backward Straddle Scoots/ Straddle Lifts/ Lean Back Straddle Lifts Gymnastics Handstand…Read More
Gymnastics Pulling Strength (9 Minutes) A. 9 EMOM Level One – Max Rep Pull Up + Rest 10 seconds + 1-3 Pull Ups with 10 second Hold on final rep Level Two – Max Duration Chin Above Bar Hold + 2 Negative Pull Ups Level Three – Max Duration Static Hang + 10 Jumping Chest…Read More
Strength ( 10 Minutes) A. Take 8 minutes to build to: 8 Rep Max Bench Press/ Ball Supported DB Bench Press Then: Every 75 seconds x 2 sets 5 reps @ todays 8RM Goal for your 8RM is to get heavier than last weeks 10RM. Gymnastics Strength (15 Minutes) A. Every 75 seconds x 4…Read More