Performance Unleashed 071523

By |2023-07-11T17:09:12+00:00July 13th, 2023|Performance Unleashed|

Options to sub out with DB’s for home workout Metcon 0-5min 45/30 Cal Assault Bike OR 500 Row Max DB Hammer Curls in remaining time. 5-10min AMRAP: 10 Bench Press 135/95lb. 20 American KB Swings 53/35lb. 10-15min Row 500m (or 50 resistance band pulls) Max DB Tricep extension in remaining time. 15-20min AMRAP: 10 Bench [...]

Performance Unleashed 071423

By |2023-07-11T17:03:02+00:00July 12th, 2023|Performance Unleashed|

Options to sub out with DB’s for homeworkout Major: Legs, Back Minor: core Warmup 30/20/10 cal on rower (or use resistance bands) 30/20/10 Reps wall ball 30/20/10 push-ups Ex. 3 rounds, 1st round 30 of each, 2nd 20, 3rd 10 2 min rest 10 Minute AMRAP 10 deadlifts #185/135 10 shoulder press w/ Medium heavy [...]

Performance Unleashed 071323

By |2023-07-11T17:01:27+00:00July 11th, 2023|Performance Unleashed|

Rest or active recovery   Get outside if you can for fresh air and some steps   Recovery stretch

Performance Unleashed 071223

By |2023-07-06T18:15:13+00:00July 10th, 2023|Performance Unleashed|

Major: chest, back Minor: Arms, core Anaerobic warmup to wakeup nervous system 30 Second jump rope 5 Burpee to box jump 5 Ball slams, bent over chest pass into the ground 2 Rounds Into.. Superset 1 Incline Press Drop Set 5-10-15 Ex. Three 25# plates (195) for 5 Two 25# plates (145) for 10 One [...]

Performance Unleashed 071123

By |2023-07-06T18:14:49+00:00July 9th, 2023|Performance Unleashed|

Major: Legs and Back Minor: cardio & Core Warmup: mobility and build to heavy 5RM Squat 4 Rounds 5 Squats at 80% 5 pull-ups with 3second eccentric lower Rest 1 minute 3 min rest SQ Clean & Row Superset Pick the same DB’s for both moves Use the bench for squat cleans and rows Go [...]

Performance Unleashed 071023

By |2023-07-06T18:07:44+00:00July 8th, 2023|Performance Unleashed|

Active recovery Find something in level 2 for 30-60 minute range with low-moderate stress level Mobility routine  

Performance Unleashed 070923

By |2023-07-06T18:06:38+00:00July 7th, 2023|Performance Unleashed|

This workout can be done with DB’s and/or at a home gym Major: Shoulders, Biceps, Triceps Minor: Core 5 min warmup (should be level of breaking a sweat) 60/30/30 Complete Movement A for max reps for 60 Seconds, then B, and then C. Rest 1 minute or less and move on to 30 seconds for [...]

Performance Unleashed 070823

By |2023-07-03T15:19:07+00:00July 6th, 2023|Performance Unleashed|

Major: Shoulders, endurance Minor: Chest, core 2 Rounds .25 Run @ 80% effort (5 incline for extra) 90 Seconds rest Rest 2 mins 5 Rounds 10 Alt. DB Snatches 45/30lb. 10 Push-Ups Rest 2 mins 2 Rounds .25 Run @ 80% effort 5 incline for extra) 90 Seconds rest Rest 2 mins 5 Rounds 10 [...]

Performance Unleashed 070723

By |2023-07-03T15:18:13+00:00July 5th, 2023|Performance Unleashed|

Rest or active recovery   Swim, bike, run, or yoga (non-stressful)   Recovery routine 

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