Author Archives: eduff

Tuesday January 8th – Tempo Strength + EMOM

Tuesday: 1/8

10 Minute Warm Up:

10 Minute Mobility: Lower Body Flow

 

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat &

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Monday January 7th – 30 Minute AMRAP

Monday:  1/7

Newbies:

VETS:

Mobility Series: 5 Minutes

  • 3x Kneeling Shoulder CARS Holding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
  • 5x Prone Shoulder Lift Offs

30 Minute AMRAP:

  • 8x TRX Inverted Rows R: Pull Ups B: TRX Row
  • 8x (Each Side) Goblet KB Step Downs R:(45+/35+)W:(35+/25+)B:(25+/15+)
  • 8x Dips B: Feet in Front
  • 8x KB Straight Leg Deadlift R:(70+/53+) W:(53+/45+) B:(35+/25+)

Alternate: Each RND

4x Touches (ES) 1KB Overhead Carry: R:(45+/35+) W(35+/25+) B:(25+/15+)

  • Down/Back Switch sides

4x Touches (ES) 1KB Racked Carry:R:(45+/35+) W(35+/25+) B:(25+/15+)

  • Down/Back Switch sides

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