July 28, 2014

Warm up, prehab.

• Down the Rack x twice.

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• DB Chest Press on Ball 3x 8reps
• Inverted Row 3x 10reps

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• Battle Ropes -Complete 4 times, rest 30 sec in-between sets.
• 10s Alternating Arms
• 10s Lateral (facing 90˚ away from the anchor point)
• 10s Lateral (facing other direction

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Set the timer for 20s of work, 10s to transition between stations.
Complete 8 Rounds.

• Burpee Pull Up   -this means you do a burpee under the bar, jump into a pull up, drop to the ground to start over.
• Push Ups
• Box Jump 
• Plank Jacks

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Add Core - anything you are comfortable with that in uncomfortable and hard. Pick one of those.

Cool down

July 25, 2014

Warm up, pre-hab etc.

3 sets of 6-8reps, compound sets. This section should take 15-20min. If you are tight on time, drop this and do the Met-Con below followed by core.

• Olympic Bar Push/Pull
• Archer Pushup

• Squats
• Deadlift

• Down the Rack (6 reps each, unless your Cozy and want to show off, then 7) x 2 sets

Now move onto Met con.

Here's your fat burning VO2 increasing Met Con:

AMRAP -Set your timer for 20 minutes.
Do AMRAP of 10 reps of each exercise:

• 50 Skips
• Renegade Rows
• DB Reverse Lunges
• Mountain Climbers (each leg) 
• Burpees
• Incline, Decline or Flat Push Ups

Core:

If you'd like to watch these in a video click here.

Cool Down & Hydrate

July 17, 2014

Pre-hab.
Warm up.

3 Rounds.

Box Jumps x 10
Squats x 6-10
Pop Push ups x 10 OR Archer Pushups x 10
Pull Ups x 10
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Down the Rack x 2.

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Set a timer for 20 minutes. It's a ladder... count from 10 reps per exercise down to 1 rep each.
Remember form is more important than reps. Listen to your body.

Burpees
Squats -we aren't going for really heavy today, tempo is the focus, pick your weight accordingly and watch your form
Renegade Rows
Jump Tuck
Push ups - if you need to add difficulty, go to the TRX and increase the incline.

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Core: (x10 each - see pics for more details on rep range)
Low plank with rotation
High Oblique Plank with leg tuck
High Low Plank Drill
Around the world
Hanging tow to bar
Jump Tucks
Windmill
Cable Chop
Sit up with Trunk rotation
Stability ball Iso Tuck

July 12, 2014

Click Here for today's workout.

Sept 14, 2014

Warm up, Pre-hab.


Mini Ladder:
10 Reps- 6 Reps -4 Reps -Do in pairs as a superset

• Pull Ups (add weight if this is too easy)
• Olympic Bar Push/Pull

• Step up with knee drive
• Hamstring curls on ball

• Stick Stability Ball Push up
• Chin ups

Set your timer for 20 minutes. Do the following set AMRAP:

• 30 Sec Skipping 
• 15 Shoulder Press Squats
• 10 DB Reverse Lunges (per leg) 
• 5 Renegade Rows (per arm)
• 5 Burpees
• 5 Per Leg Plank Lateral Step Outs

Core: 3 sets

Wide knee abs x 40
Banana Rock x 30

Cool down
Hydrate.