Pass - Vecka 49

Veckan 49 Pass

Pass - Vecka 48

Week 48 Pass

Pass - Vecka 47

Pass - Vecka 47

Pass - Vecka 46

Week 46 Pass


Monday we have a Muscular Burn Workout.  Warmup is Freeze Tag & Turkish Getups in Remaining Time.  Prep is Pistol, HSPU, & Pullup Review.   Workout is a 12 min AMRAP of Pullups HSPU, & Pistols then a 3 min Rest and into 3 Rounds of Air Squats & Situps.  Extra Credit is Aerobic Flushing & Mobility.                     

                Goal: 100+ B/P, 200+ Y/O/<9:00.


Tuesday is Single-leg RDLs and a Breathe & Burn → Full Body Burn Workout.  Warmup is Balance Work.  Single-leg RDLs are 4 sets of 8 building throughout.  Prep is Kb Snatch Review.   Workout is 3 min of Kb Snatch, Doubleunders, & Row with a 1 min rest in between.  Extra Credit is Lower Body Mobility.                     

                Goal: 200+.


Wednesday it’s a Breathe & Burn Workout and a Core Finisher.  Warmup is Mixed Movements Focusing on the Core and Lower Body.  Prep is Toes to Bar Review & Practice.   Workout is Descending Reps of Toes to Bar & Box Jumps then Ascending Reps of Decline Pushups & WtD Box Stepups.  Finisher is Tabata L-Sits a 2 min Rest then Tabata Archbody Hold.  Extra Credit is Aerobic Flushing & Lower Body Stretching.                     

                Goal: <15:00.


Thursday will be Bulgarian Split Squats and a Breathe & Burn Workout.  Warmup is Lower Body & UB Pull focused.  Bulgarian Split Squats are 4 sets of 8 Building Throughout.  Prep is Movement Review with a Focus on Running with a Medball.   Workout is a Chipper of Wallballs & Air Squat Jumping Pullups with a Medball Run in between.  Extra Credit is Core Accessory Work.                     

                Goal: Finish.

Friday is Team Friday


Saturday is Power Cleans and a Breathe & Brace→ Full Body Burn Workout.  Warmup is Weightlifting Prep.  Power Cleans are Building to a Heavy Single.  Prep is Burpee over Bar Review.   Workout is 5 Rounds of Heavy(ish) Power Cleans & Burpees over Bar.  Extra Credit is Arm and Hip Accessory.                     

                Goal: <9:00.


Sunday is Single-arm OH Squats and a Partner Workout.  Warmup is Shoulder Stability & Core Focused.  Single-arm OH Squats are 3 sets of 8 Building.  Prep is Movement Demo & Review.   Workout is 20 min in Partners with Ascending Reps or Db Snatch, Pullups, & Db Goblet Squats .  Extra Credit is Upper & Lower Body Mobility.                     

                Goal: 4+ Rounds.


Pass vecka 45


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