010120201
(Weight)
12-10-8
BB OH Press AHAP
Pronated Bent Over Row - AHAP
12-10-8
Chin-up
Standing SA DB OH Press
Bent Over T Raise | | 0% |  | |  | 0% |
|
01012024 - Legs
(Weight)
15-12-10
DB Front Squat
DB Walking lunges (ea side)
DB Leg Extensions
15-12-10 (each side)
DB Bulgarian Split Squat
BW Jumping Bulgarian Split Squat
Calf Raises (toes in/toes out/toes straight) | | 0% | | | | 0% |
|
01012025 - Core Cardio
(Time)
3x10ea
Reverse Crunches
Side plank hip dips
toes to bar
3x10ea
hollow rock
ankle taps
Sit up get up
1 mile Run for time | | 0% | | | | 0% |
|
01022023 - Full Body
(Time)
Warm Up 1x 30sec ea
Squat Fly Warm Up
Standing Side cunch
Dynamites
Overhead Lunges (W DB)
inch worm
Circuit 1: 3 Rounds
20 DB Swings
10-15 - 1/2 Burpee Row
10-15 Squat Curl Hold
10ea DB Side to Side Sweep
Circuit 2: 3 Rounds
40 sec Reverse Lunge Around the world
40 sec Sit Up Press
40 sec Plank Weight Pass Through
4o sec Break Dancers
40 sec Break Dancers
Circuit 3: 3 Rounds
40 sec RB Push Pull
40 sec Chest Fly Bicycle
40 sec Russian Twist
40 second Blast Off Push up
CoolDown
Hip Flexor Stretch
Down Dog Pedal
Cobra
Deep Forward Fold
Sways | | 0% | | | | 0% |
|
01022023 - Metcon
(Time)
20 Deadlifts (185/135)
40/30 Cal Row
20 Box Jump Overs
*Rest 3 minutes, Then:
20 Box Jumpovers
40/30 Cal Row
20 Deadlifts (185/135)
*RX for men/women
Scaled (135/65) | | 0% | | | | 0% |
|
01022025 - upper body
(Time)
1x30sec
neck stretch
large arm circles
stretching arm crossbody
chest warm up
scare crows
over unders
4x
12 behind the head RB Pulls
10 1.5 Lat pull downs
15 DB underhand Rows
15ea RB Lawn mowers
4x 15
underhand pullover
seated outward curls
skull crushers
3x
15 DB Shrugs
12ea Preacher Curls
F Hammer Curls | | 0% | | | | 0% |
|
01032023 - Metcon
(Time)
4 Rounds
15 Bench Press (135/85)
30 Double unders (X3 SU)
15 T2B
30 DU (X3SU)
*Scale 95/45 | | 0% | | | | 0% |
|
01032024 - Core
(No Results Tracked)
4 Rounds of 10ea
in/outs
DB Crunch Tuck
SA DB Sit Up
High Plank/ Low Plank DB Tap
4 Rounds of 10ea
v-ups
Mountain Climber Plank Jacks
Plank Shoulder Tap + Rotations
Anke Taps - Weighted | | 0% | | | | 0% |
|
01032025 - Upper Body
(Weight)
1x30sec
Neck Stretch
Chest Warm Up
Large Arm Circles
Scare Crows
Stretching Arm Acrossbody
Over Unders
3x10ea
Incline Chest Press
Chest Fly
In Out Press
W Raise
3x10ea
Front Raise (1 1/2)
Tricep Kickbacks
Push Ups
RB Tricep Ext
1x30sec ea
Stretching arm across body
Tricep stretch
scapula Stretch
stretching wall shoulder rotation
shoulder flexion
down dog pedal
reach through
cat cow | | 0% | | | | 0% |
|
01042021
(Weight)
GVT: Back Squats
10 Back Squats EMOM for 10 minutes
3 Rounds of 6ea
DB Bulgarian Split Squat
Band Resisted HS Curl
12-10-8
BB Hip Extension
SL Calf Raise | | 0% | | | | 0% |
|
01042022 - Metcon
(Rounds)
18 min AMRAP
400m Run w/MB (switch sides at 200m)
20 Wall Balls
20 Sit Ups | | 0% | | | | 0% |
|
01042023 - CORE
(No Results Tracked)
3 Rounds
15 V-ups
45sec Hollow Hold
10 Hollow Rock
3 Rounds
10 Reverse Crunch
30 sec ea Side Plank
10 Knees to Elbow | | 0% | | | | 0% |
|
01042023 - Full Body
(Weight)
Warm up 1x30sec
Squat Fly Warm Up
Standing Side Crunch
Dynamites
Wt OH Lunges
Inch Worm
Circuit 1: 3 Rounds
10 ea Miniband lateral Bear Crawl
10 Lunge Curl Press
10 Side to Side Transition Taps
10 Knee Huggers
10 DB Front Squat Reverse Lunge Twist
Circuit 2: 3 Rounds of 10
Hinge Squat Forward Press
Reverse step bent over row High Knee upright row
Side Plank Press
Bridge Hold Crunch
Circuit 3: 3 Rounds
10ea Modified Sit up get up
10 Plank DB Rotations
10ea Stationary Lunge Double Wood Chop
10ea Hand to elbow Plank
Cool Down 1x30sec
Hip Flexor Stretch
Down Dog Pedal
Cobra
Deep forward fold
Sways | | 0% | | | | 0% |
|
01042025 - Metcon
(Time)
21-15-9
KB Thrusters
Burpees | | 0% | | | | 0% |
|
01052021
(Weight)
GVT: BB OH Press
10 OH Press EMOM for 10 minutes
10ea-8ea-6ea
SA DB Bench Press
SA DB Wide Row
10-8-6
Incline DB Bench Press
Batwing Row | | 0% | | | | 0% |
|
01052023 - Metcon
(Time)
Part 1
3 Rounds
15 DB Cleans
400m Run
Part 2
3 Rounds
7 OH Squats (Ball or Pipe)
30/20 cal on Bike
Part 3
3 Rounds
10 Burpees
20 BW Walking Lunges | | 0% | | | | 0% |
|
01052023 - upper body
(Weight)
30-25-20-15-10
DB OH Tricep Ext
DB Hammer Curl
10-15-20-25-30
DB Curls
Hex Grip Bench Press
30-25-20-15-20
DB Row
Bentover DB Reverse Fly | | 0% | | | | 0% |
|
010526 - Bootcamp + lower body strength
(Time)
warm up
4x
20 high knees
10 burpees
4x20
alternating jumping lunges
scissors
Cool down
lower body circuit 4x
20 DB Walking Lunges
20 Squat Jumps
10ea SL DB RDL
10ea Explosive side lunges | | 0% | | | | 0% |
|
010620
(Time)
3 Rounds of 6 ea
DB Bulgarian Split Squat
Double pump Rolling HS Curl
3 Rounds of 6 ea
SL Squat off the box
90* Back Extension | | 0% | | | | 0% |
|
01062021
(No Results Tracked)
3 Rounds
10 MB GHD Sit-ups
10ea Paloff Press - Split Stance
20yd ea arm Suit Case Carry
3 Rounds
10ea Plank March
10 Seated MB Toss
10ea Rotational Side Plank | | 0% | | | | 0% |
|
more...
