Search

Sat 11-9-21

Strength circuit - 32 min EMOM:

- DB Knee-forward split-squat w/ 4 sec. Lowering (LHS) x 5-7

- DB Knee-forward split-squat w/ 4 sec. Lowering (RHS) x 5-7

- DB Squat w/ 4 sec. lowering x 6-10

- DB curl x 15-25

- Side-plank leg-raise x 10-20 per side (Reg: Kneeling)

- BW/DB SL Calf-raise x 10-20 p/s

- Pause band pull-apart x 10-15

- Rest

*Switch station every minute


Mobility cool-down - 2 rounds of:

- Front-split/middle splits/front-split x 30 sec. each.

- Supine snow-angels x 30 sec.

- Standing toe-touch hold x 30 sec.

0 comments

Recent Posts

See All

Sat 4-12-21

Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) : - Bike/Row/Run - Halo DB slam x 10 + Push-up to plank to finish - DB Complex (Push-up, Renegade row, Clean, Push-press) - Box jump x 8 + Plate G2

Thurs 2-12-21

Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off): - Bike + Squat jump/KB swing (Switch every min) - Rowing + MB squat toss (Switch every min) - Slider mountain climbers + Burpee (Sw

Tues 30-11-21

Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit - 15 min EMOM (40 on/20 off) of: - Skipping/Jumping jacks - Band