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admin Sep 28, 2018 Workouts  

FUNDAMENTALS Circuit E1:10MOM x 5 rounds A1 bike .4 miles gear 12 A2 15 frog pumps (weighted if possible) A3 8 step ups/side A4 all 4’s 1 leg diagonal hold 30 sec/side A5 rest Finisher – 2 rounds – 8 min cap B1 30 sprinter lunge B2 20 v saws B3 2 sled push B4…

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admin Sep 28, 2018 Workouts  

FUNDAMENTALS 15 Min EMOM Circuit A1 10 cal row A2 10 burpees A3 10 mb deadlift to wall punch Circuit – 10 min (rest as needed) B1 lateral high plank mb taps B2 5 mb frog pass B3 15 knee touch crunch Chipper Finisher – 8 min (start at top) C1 1 mile bike gear…

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admin Sep 28, 2018 Workouts  

FUNDAMENTALS EMOM Circuit x 3 rounds A1 6 kb flow A2 8 batwing A3 60 sec bent knee hollow hold A4 rest A5 skipping tech A6 eccentric pushup 3 @ 10 down Finisher – Supersets 45 on 15 off x 3 rounds (1 min rest between) B1 trx biceps B2 plank to pushup C1 alt…

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admin Sep 28, 2018 Workouts  

FUNDAMENTALS E2MOM Circuit x 3 (exercises @ 3 down 2 hold) A1 8 russian step ups/side A2 60 sec high plank A3 90 sec sb leg curl pulse E2MOM Circuit x 3 rounds (all exercises in 2 min) B1 10 split squats B2 10 split squat pulses B3 20 sec split squat hold switch legs 2…

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admin Aug 30, 2018 Workouts  

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 – in rest perform 3-5 burpees B1 plank B2 bent knee…

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admin Aug 30, 2018 Workouts  

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 to finish first part – then switch on beep) (start on…

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admin Aug 30, 2018 Workouts  

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 possible) B2 12 trx alt reverse lunge B3 .2 mile…

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admin Aug 30, 2018 Workouts  

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 B3 10 tuckups B4 16 db russian twist B5 20…

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admin Aug 30, 2018 Workouts  

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 arm db floor press/side B3 10/8 cal row B4 20…

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admin Aug 09, 2018 Workouts  

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 rounds – 12 min cap B1 60 skips B2 15…

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