- Train hard. Train consistently. -
Train hard. Train consistently.
Warm Up (6 Minutes) A. Wall Slide x 10External Rotation Touches x 20- Back flat on wall, elbows by your side, external rotate and make your thumbs touch the wall 5 Minute AMRAP* As many rounds or reps as possible Push Up + Slow Mountain Climber x 6Frogt Pump x 12Kettlebell Deadlift x 18 Strength…Read More
Warm Up (5 Minutes) A. Perform each exercise for 30 seconds Cardio x 30 seconds (your choice) Banded Squat Banded Lateral Walk Side Plank Banded Pallof Hold Strength (15 Minutes) B. 15 EMOM Tempo Split Squat Left x 8 Tempo Split Squat Right x 8 Renegade Row x 12 Conditioning (10 Minutes) C. Cardio x…Read More
Warm Up (5 Minutes) A. Cardio x 60 seconds (Run if possible) Static Hang x 30 seconds or Plank x 30 seconds Tuck Hold on Hands x 60 seconds Cardio x 60 seconds L Sit Press x 30 seconds DB Thruster x 60 seconds Cardio x 60 seconds (Run if possible) Strength Conditioning (32 Minutes)…Read More
Last week we kicked start the pull up drills progressions. If you want to increase your pull up strength, begin adding in the pull up drills in the optional section. Core (10 minutes) A. Every 30 seconds x 3 sets 10 x Reverse V Ups/ Swiss Ball Pike or Tucks Ups/Plank walk outs 12 x…Read More
Core (6 Minutes) A. Every 30 seconds x 3 sets 4 x Candlestick press/6 strict toes to bar/ 4 strict ankles to bar/ 4 strict knee to elbow + negative leg raise/ 4 strict leg raise 4 x DragonFly/ 4 Straight Leg Balance + Leg Reach up Every 30 seconds x 3 sets 4 x…Read More
This week is wrapping up phase one of this cycle. I’m confident you have experienced More Core Strength A ton of upper body strength development and maybe confidence in handstand? If you have been doing running, biking, rowing, etc. I’m sure you feel great there as well! Let your friends know this week is a…Read More