- 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) A. In teams of two: Entire workout is synchronized. Six Rounds For TIme: Cardio x 2:30 Minutes (Run if possible) DB Thruster x 25 DB Deadlift x 15 Recovery (6…Read More
Warm Up (6 Minutes) A. Every 45 seconds x 3 sets Static Hang x 30 seconds Bodyweight Squat x 30 seconds Every 45 seconds x 3 sets Single Arm DB Thruster x 30 seconds Tuck Up x 30 seconds Strength (12 Minutes) B. 12 EMOM DB Floor Press x 60 seconds Hand Plank Mountain Climber…Read More
Warm Up (6 Minutes) A. One set of: Kettlebell Deadlift x 15 Banded Lateral Walk x 30 Tuck Rock x 45 seconds Three sets of: Kettlebell Swing x 10 Elevated Burpee x 5 or Hand Release Push Up x 3 + Bodyweight Squat x 3 Rest x 30 seconds Strength (12 Minutes) B. 12 EMOM…Read More
Gymnastics Pulling Strength (8 Minutes) A. 9 EMOM Level One – Max Rep Pull Up on Rings + Rest 10 seconds + 2-4 Pull Ups with 10 second Hold on final rep Level Two – Max Duration Chin Above Bar Hold + 3 Negative Pull Ups Level Three – Max Duration Static Hang + 10…Read More
Strength ( 10 Minutes) A. Take 8 minutes to build to: 6 Rep Max Bench Press/ Ball Supported DB Bench Press Then: Every 90 seconds x 2 sets 4 reps @ todays 6RM Compare this to week 2. Couple of adjustments here, you should be feeling strong. Get after it! Gymnastics Strength (15 Minutes) A.…Read More
Core (8 minutes) Every 30 seconds x 6 sets 6 x Tuck Rock to Tuck/ Hollow body to L Sit Press/ Tuck Ups 6 x strict toes to bar/ 6 strict ankles to bar/ 6 strict knee to elbow + negative leg raise/ 6 strict leg raise Strength ( 20 Minutes) A. Every 2 minutes…Read More