12 minutes: 10 dowel reach backs (prone grip on bench) 8 plate reach backs 8 scap rows 8 plate halos 8 plate rows into 20second plate to chest hold 5 deficit push-ups 6 sets: 6-8 Pause barbell bent over row S/S 30 seconds double bottoms up tall kneeling 90/90 hold
Barbell cycling practice + EMOM x3: 5 tough and go power snatches 1 minute rest EMOM x3: 4 touch and go power snatches 1 minute rest EMOM x3: 3 touch and go power snatches AMRAP in 13 minutes: 8 dumbbell box step-overs 12 wallballs 24 double-unders
2 rounds: 20s each: plank to down-dog/bow and bend/press-ups/snap ups/full burpees 10 straddle sit ups 10 hang leg raises Toes to bar and bike HSPU/negatives EMOM x 30: 1. 30-40 seconds bear crawl 2.5/5 toes to bar 3. 5-10 pike HSPU 4. 30-40 seconds skipping 5. 8-12 2KB bent over
Strength Circuit! 5 sets, 2 warm-up, 3 heavy, 45-seconds to complete the set, 30-seconds rest/transition: 1. 6-8 dumbbell bench press 2. 6-8 strict pull-ups 3. 12 reps double dumbbell curls 4. 12 steps double-kettlebell front rack walking lunges 5. 20 reps Russian kettlebell swings 6. 40-seconds reverse plank hold
GAME! + 2 rounds: 30s FLR hold 100ft. Overhead carry Right + LEFT 30s wallbugs Push – Press 5, 5, 5, 5, 5, 5 For Time: 500m Row 25 hang clean and jerks 50 air squats 25 hang clean and jerks 500m Row
2 rounds: 10 reps alterating chest stretch 5 reps per side, bretzel stretch 10 reps alternating, thoracic bridge + 10-minutes: Work to a tough set of 5 reps per side, half-kneeling windmill 5 rounds for time: 40/32 calories 12 reps per arm, kettlebell snatch 9 reps per arm, kettlebell front
Skill: Handstand push-ups AMRAP in 20 minutes: 400m run 8 handstand push-ups 16 step-down box jumps 8 handstand push-ups 16 abmat sit-ups OR AMRAP in 20 minutes: 200m run 4-8 handstand push-up progression 12 step-down box jumps 4-8 handstand push-up progression 12 abmat sit-ups
3 rounds: 10 alt. hip swivels 30 seconds/side side plank reach throughs 50ft. grapevine sled pull R + L 30s side wall T-spine Rotation 1/2 kneeling crossbody chops 4 minute work/2 minute Rest 4 sets: 1. 50 double unders or skips 5 burpee pull-ups 2. 10 shuttle runs + 20
Here’s why having a coach is a fast track to results. The world is full of shiny and distracting fitness trends. With access to content on social media, blogs, YouTube, podcasts, you name it… It can be hard to sort through what is true, what is false, and what is
Deadlift 5-5-5-5-5-5 *Build to a heavy set of 5 for the day 3 sets, heavy across: 12-15 narrow stance back squat to a bench 60-second rest between sets 3-5 sets, heavy: 8-10 reps per side, 3-point dumbbell row 60-seconds weighted plank
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