FUNDAMENTALS 4 rounds – 20 min cap A1 25m mb sidewalk/side A2 30 knee touch crunch A3 .4 mile bike gear 18 (this will be a grind, get out of your seat and push through it) Finisher 60 on 60 off x 2 rounds –
FUNDAMENTALS EMOM circuit x 3 rounds A1 40 secs alt. rope waves A2 40 mountain climbers A3 10 reverse snow angel A4 15 situp with plate oh A5 5 1 arm row/side A6 60 sec bent knee hollow hold Finisher – 18 mins (9 mins
FUNDAMENTALS Circuit – E90secmom x 4 A1 overhead squat technique A2 20 elev. hip ext @ slow (use plates or the short boxes) A3 10 plank walkout A4 10 1 leg dl/side (off post) Finisher – 13 min amrap B1 12 russian step-ups/side (weight if
FUNDAMENTALS Circuit – E5mom x 3 rounds A1 6/4 sled push A2 30 rope corkscrews A3 30 sec pallof hold/side A4 30 sec plank A5 30 rope waves Finisher – 4 rounds – 22 min cap B1 100 skips B2 10 knee to chest slide
FUNDAMENTALS E2MOM x 6 (all exercises in 2 mins) A1 10 hammer curls A2 8 trx rows A3 5 burpees 15 min cap – start at top (weak arm first – decrease floor press weight by 5-10lbs each round) B1 10/8 cal row B2 10 1
As a fitness professional, understanding energy system training is vital to your success with us in the gym. Because not everything should be about cardio or burning as many calories as possible in a workout! When I see you working out in the gym, I’m
FUNDAMENTALS EMOM circuit x 3 rounds A1 30 sec hip thruster hold (watch back arching, keep ribs down and glutes squeezed) A2 12 goblet squats A3 30 sec plank A4 5 wall 1 leg dl/side A5 rest A6 20-30 sec bent knee hollow rock 4
