- Train hard. Train consistently. -
Train hard. Train consistently.
Weekends will be partner workouts where you can encourage your spouse, friend, workout partner to join you in on the fun! Partner Workout (25 Minutes) In teams of two: Only one person working at a time * Alternate each movement. Partner A does exercise #1 partner B does exercise #2, etc. A. 30 Minute AMRAP*…Read More
Warm Up (6 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 (12 Minutes) B. 12 EMOM Goblet Squat x 12 Wall Sit x 36 seconds SIngle Arm Row x 8 per side Conditioning (18 Minutes) C. Four Rounds…Read More
Warm Up (6 Minutes) A. Two sets of: Static Hang x 30 seconds or Plank x 30 seconds Wall Slide x 10 External Wall Touches x 20 Cervical Retraction x 10 Row x 60 seconds Hand Release Push Up x 10 Hanging Leg Raise x 5 or V Up x 10 Strength + Conditioning (30…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