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Warm-Up
Mobility & Dynamic Warm-Up Workout 1 20 Minutes to work 8x - BB Bench Press 8/8 - DB Rows KB Front Rack Walk to Lunge Back Workout 2 5 min AMRAP Chipper of: 10-9-8-7-6-5-4-3-2-1 reps Goblet Squat & Sprint then 5 min AMRAP Chipper of: KB Swings & Pull - Ups
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Warm-Up
Mobility & Dynamic Activation Workout 1 : 20 Minutes 5 x 8 - BB Bench Press 5 x (3 x 5/5) - Light, Medium, Heavy 1 Arm DB Rows Workout 2 5 Minute AMRAP/Ladder of: 10-9-8-7-6-5-4-3-2-1 reps KB Goblet Squats + 1 Hill Run 2 minute recovery/transition 5 Minute AMRAP/Ladder of: 10-9-8-7-6-5-4-3-2-1 reps Pull-Ups & 6-8 Plate Push-Ups Workout 3 - Finisher "Partner Workout" 30 second go's x 3 each partner (You Go, I Go) Med Ball Crunch Transfer to Partner Warm-Up
Mobility & Band Work Activation + Negative Push-Ups Part 1 6 rounds of: A1 - 8 BB or KB Squats A2 - 10 BB Bench Press Part 2 3 rounds of : 10 - ALT DB Press 10 - DB Bent Over Rows 10 - DB Jump Squats 10 -DB Curls rest 60-90 sec. then repeat Part 3 5 Min Challenge of: 15 KB Swings at beginning of each new set then... 5/4/3/2/1 KB Goblet Squat & HR Push-Ups "NEVER FORGET" - WORKOUT
Warm-Up Yoga Flow Activation - 9 minutes 11 Step-ups 11 MB Press 11 Hollow Rocks 11 MB Get-Ups Workout 1 - 2 Rounds 9 Cal Row 11 MB Cleans 9 MB Push-Ups 11 Cal Row 9 MB Clean to Thruster Workout 2 - EMOM11 11 Sit-outs & (1,2,3,4 .... Increase 1 Rep w/ great form as long as you can) Dead Lifts Workout 3 - Group Finisher All for 1 and 1 for all group finisher Teams of 2-3
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September 2017
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