Thursday – Beginner – All Levels – 8.1.2019
30 second plank 10 tempo pistols /side (4 seconds down, 2 second pause, 0 seconds up) 15 star burpees 1 mile run for time
Author Archive for: GymMasterLara
Entries by GymMasterLara
Thursday – Advanced – 8.1.2019
Find 1RM for Back Squat Find Max box jump height 1. 3×8/side dual KB lunges (12kg/16kg)1a. 3×8 goblet squats (12kg/16kg) 2. 2×12/side KB woodchops2a. 2×10/side turkish get ups 1 mile run for time
Thursday – Functional Conditioning – 8.1.2019
EMOM (every minute on the minute) 4 rounds For each minute, try to complete the reps within that minute. If you finish before the minute is up, you can rest until the next minute. If not, move on to the next exercise. Minute 1: 30 spiderman pushups Minute 2: 30 two hand KB Sumo Deadlifts […]
Wednesday – Advanced – 7.31.2019
*Find 1RM for Bench Press *Find 1RM for Deadlift Practice Clean and Jerk Technique with bar. Build to 10lbs on each side. 2. 3×5 thrusters (95/135) 2a. 3×10 Medicine Ball Thrusters 10-15% of body weight 3. 2×8 Handstand Pushups (or incline pushups) 3a. Pull Up to failure 500m row
Wednesday – Functional Conditioning – 7.31.2019
3 rounds: :30 KB Halos 12kb/16kb (Alternating directions) :30 rest :30 KB Windmills 12kb/16kb (alt. sides) :30 rest :30 Planks with one arm raise (alt arms) :30 rest :30 KB front rack hold :30 1 mile run for time
Wednesday – Beginner – All Levels – 7.31.2019
1 minute jumprope 25 Air Squats 25 Broad Jumps 10 Burpees 5 tuck jump
Tuesday – Beginner – All Levels – 7.30.2019
EMOM (Every minute on the minute) AMRAP-2 (as many reps as possible minus 2) Complete three rounds Round: minute 1: Reverse pushup minute 2: Handstand pushup minute 3: Tempo pushups (4 seconds down, 2 second hold, 0 seconds up) minute 4: rest scale down with elevated pushups if needed
Tuesday – Functional Conditioning – 7.30.2019
Three Rounds Round: 25 two hand swings 12kb/16kb 10 side planks /side (added kb optional) 25 Lateral Broad Jumps 25 V ups (scale: supine leg lifts) 25 Star Jumps 16 calories on Assault/Echo Bike (sub with 30 min bike ride or stationary in zone 2)
Monday – Functional Conditioning – 7.29.2019
Moderate Tempo 12kb/16kb 2×12 Goblet Squat 12kb/16kb 2×12 one hand clean+jerk /side 12kb/16kb 25 one hand thrusters AMRAP (as many ROUNDS as possible) round: 10 Burpees 15 Mountain Climbers 20 abmat situps
Monday – Beginner – All Levels – 7.29.2019
30 push up 20 mountain climbers 10 pull ups 20 diamond pushups 10 side planks 5 pull ups 10 spiderman pushups 20 second plank 3 pull ups If you can’t pull up, hang 5 seconds for each pull up. EX. 3 pull ups equals hanging 5 seconds(and attempting to pull up) 3 times.