FitStrong Week 9 Day 1

By |2020-01-22T04:22:46+00:00January 22nd, 2020|Fitstrong|

Warm-up: 2 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Workout 1: EMOM for 12:00 Min 1: 30 Seconds max rep Candlesticks + 5 Front or Back squat Min 2: 30 Seconds max rep floor wipers + 30 Second max rep flutter kicks Min 3: 30 Second max rep shoulder taps (feet elevated) + 5-7 [...]

FitStrong Week 8 Day 2

By |2020-01-14T14:25:57+00:00January 21st, 2020|Fitstrong|

Warm-up: 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Workout 1: 15:00 Time Cap :30- 1:00 Inverted hollow hold 5 Wall walks :45-1:00 deadhang (add weight if necessary) 10 Pull-ups 10/10 KB Russian step ups X 4, rest as needed Workout 2: AMRAP in 12:00, Partner workout, record max reps [...]

FitStrong Week 8 Day 1

By |2020-01-14T14:15:57+00:00January 20th, 2020|Fitstrong|

Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: EMOM for 16:00 Min 1: 10 KB or DB deadlifts (heavy) + 20 Seconds max box jumps Min 2: 10 KB or DB front squats + 20 Second bottom of squat hold Min 3: 10 DB or KB bench [...]

FitStrong Week 7 Day 3

By |2020-01-14T14:07:16+00:00January 14th, 2020|Fitstrong|

Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout 1: 15:00 Time Cap 12 DB or KB ground to shoulder (reduce 2 reps/round and add weight) 12 DB or KB shoulder to overhead (reduce 2 reps/round and add weight) 12/12 lateral throws to wall X 4 Rounds *Notes: Rest where needed, increase [...]

FitStrong Week 7 Day 2

By |2020-01-14T14:02:43+00:00January 14th, 2020|Fitstrong|

Warm-up 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Workout 1: EMOM for 16:00 Min 1: 5 Halting deadlifts Min 2: 6 DB split cleans Min 3: 10 DB bench press Min 4: Strict pull-ups to failure Workout 2: Intervals, complete each exercise before moving to the next.  The last :10 rest go right into the [...]

FitStrong Week 7 Day 1

By |2020-01-13T21:57:45+00:00January 13th, 2020|Fitstrong|

Warm-up: 2 Sets Run or Row 400 Meters 15 PVC Good mornings  20 PVC Pass Throughs 10/10 Up and Over the Fence Workout 1: EMOM for 12:00 Min 1: 15 Kettlebell swings (heavy) Min 2: 7/7 Reverse DB lunge to curl to press Min 3: 10/10 Chinese Rows Min 4: All out cardio of choice for 1:00 Workout 2: Tabata, complete [...]

FitStrong Week 6 Day 3

By |2020-01-08T11:22:47+00:00January 8th, 2020|Fitstrong|

Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: 15:00 Time Cap,  8-10 Reps of DB deadlifts (heavy) 6-8 Reps of Weighted pull-ups  6-8 Reps of DB Arnold press (heavy) X Multiple rounds until time cap, rest as needed Workout 2: AMRAP in 15:00 30 Cal row or [...]

FitStrong Week 6 Day 2

By |2020-01-08T11:19:41+00:00January 8th, 2020|Fitstrong|

Warm-up: 2 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout 1: EMOM for 12:00 Min 1: :20 Hold at bottom of DB bench press + 5-7 DB bench press (heavy) Min 2: :20 Hold at top of DB bent row + 5-7 DB bent row (heavy) Min 3: :20 Hold at bottom of [...]

FitStrong Week 6 Day 1

By |2020-01-05T22:42:35+00:00January 5th, 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 [...]

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