Monday- October 23rd

Weekly Warm-Up: 10 min. Cap

*PVC Warm-UP

*10 PVC OH Squats

*1 Minute Jumprope

*Bear Crawl

*Butt Kickers

*Lunges w/elbow drop

*Floor Touches

*Quad Pulls

*3 Touches

*Huggers/Skiers

*Hip Mobility Circuit

A. (EVERYONE) 3 sets + 1 extra Front Squat: * Front Squat @ 32X1(3-second descent, pause for 2 seconds in the bottom, then drive to full extension) Rest 45 seconds

*Strict Pull-Ups x 6-8 reps @ 2111 (or negative pull-ups with 2 sec. descent)

Rest 45 seconds

*Side Plank x 30-45 seconds each side

Rest 45 seconds

- Front Squats: Add weight each set to build to max single rep; Set 1- 4 reps; Set 2- 3 reps; Set 3- 2 reps; Set 4(one extra)- 1 rep at max weight with tempo

B. For time: Row 2000 Meters 50 Air Squats

C. Cool-Down:

3 Rounds NFT (NOT FOR TIME):

*SLOW 100m Row

*Quad Pulls (down)

*Floor Touches (back)

Stretch/Roll out for 60 seconds each (ask your trainer if you don't know how to stretch these muscles, or don't know what they are!)

*Glutes

*Hamstrings

*Quads

***(Optional) Additional Strength Cycle will be on Tuesday and Thursday this week! Plan to spend extra time at the gym if you choose to do it!

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