FitStrong Week 13 Day 3

By |2020-02-16T23:57:33+00:00February 16th, 2020|Fitstrong|

Warm-Up: 1 Set 10 x PVC pipe pass throughs 10/10 Single Arm KB Deadlifts 10 KB Front squats 10 Touchdowns 10 Strict pull-up Workout 1: 12:00 Time Cap Dumbbell or barbell complex: 5 ground to overhead + 5/5 front rack reverse lunges + 10 deadlifts = 1 Complex.  Do 3 without setting DBs or barbblell down 12 Lat pull [...]

FitStrong Week 13 Day 1

By |2020-02-16T23:56:37+00:00February 16th, 2020|Fitstrong|

Warm-up: 2 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Workout 1: 12:00 Time Cap  3/3 DB reverse lunges (heavy) (increase 1 rep/round) 3/3 DB snatch (heavy) (increase 1 rep/round) 3 Push ups on kettlebells (feet elevated above hands) (increase 3/round) *Coach’s Notes: Goal here [...]

FitStrong Week 12 Day 2

By |2020-02-10T00:47:16+00:00February 10th, 2020|Fitstrong|

Warm-up 2 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Workout 1: EMOM for 12:00   Min 1: 45 Seconds of max rep dual Dumbbell or Kettlebell complex: 2 cleans + 2 Front squats + 2 Shoulder to overhead (heavy) Min 2: :30 of a jump tucks [...]

FitStrong Week 12 Day 1

By |2020-02-10T00:46:44+00:00February 10th, 2020|Fitstrong|

Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Workout 1: 12:00 Time Cap  2-4-6-8-10 Dumbbell man makers (heavy) 2-4-6-8-10 Weighted pull-ups (heavy) 2-4-6-8-10 Weighted dips (heavy) *Coach’s Notes: The focus here is strength.  Rest where needed and focus on form.   Workout 2: AMRAP [...]

FitStrong Week 11 Day 3

By |2020-02-02T19:38:29+00:00February 2nd, 2020|Fitstrong|

Warm up: Run or Row 200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Workout 1: EMOM for 12:00 Min 1: 8 Dual kettlebell lawn mowers  Min 2: 15 Dumbbell or Kettlebell bridge floor press  Min 3: Chin up hold to fatigue (:30 max) + max rep wide grip pull-ups *Coach’s Notes: [...]

FitStrong Week 11 Day 2

By |2020-02-02T19:37:59+00:00February 2nd, 2020|Fitstrong|

Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Workout 1: 12:00 Time Cap, work back up the ladder if there is time  Bench Press: 10-9-8-7-6 (build in weight) Sumo deadlift: 10-9-8-7-6 (build if weight) Single arm hang cleans: 10-9-8-7-6 Reps each arm (build in [...]

FitStrong Week 11 Day 1

By |2020-02-02T19:37:45+00:00February 2nd, 2020|Fitstrong|

Warm-up 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Workout 1: EMOM for 12:00   Min 1: :20 Max rep lateral hops  + 5 Heavy barbell or dumbbell cleans from ground Min 2: :20 Max rep sit ups + 5 Heavy seated barbell or dumbbell military press [...]

FitStrong Week 10 Day 3

By |2020-01-28T14:15:46+00:00January 28th, 2020|Fitstrong|

Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Workout 1: EMOM for 18:00 , heavy Min 1:  5/5 Single arm DB or KB thruster  Min 2: 50 Seconds of max rep single leg tuck ins right leg Min 3: 12 DB or KB pull overs  Min 4: 50 [...]

FitStrong Week 10 Day 2

By |2020-01-28T14:09:06+00:00January 28th, 2020|Fitstrong|

Warm-up:  2 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run Workout 1: EMOM for 18:00, heavy Min 1: 6 Back squat  Min 2: 50 Seconds of all out sprint of choice Min 3: 6 Bench press Min 4: 50 Seconds of all out sprint of something different Min 5:  6 Weighted pull-ups  [...]

FitStrong Week 10 Day 1

By |2020-01-28T14:03:43+00:00January 28th, 2020|Fitstrong|

Warm-Up: 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans Workout 1: 15:00 Time Cap, build in weight, rest as needed L-sit to fatigue 10-8-6-6 Deadlifts 12/12-10/10-8/8-8/8 Single arm DB press on stability ball 8/8 Single arm TRX row with rotation Notes: L-sits can be used with dip bars, rings, or two benches. [...]

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