July 2021: Total Body C

July 2021: Total Body C

Cap it Off   Cap it Off STRENGTH 1. Hollow body hold with band pull-down 2-3 x 8-10 Rest 30-60 seconds   2. Eccentric Romanian DB deadlift 3-4 x 6-8 Rest 2 minutes     3A. DB overhead press 3 x 6-8 3B. Single leg glute bridge 3 x 8-10 RL Rest 30 seconds...
July 2021: Total Body B

July 2021: Total Body B

Think Back Think Back STRENGTH 1. Eccentric pull-up  3-4 x 5-6 Rest 2 minutes 2A. DB pause hip thrust 3 x 6-8 2B. Body saw 2-3 x 8-10 Rest 30-60 seconds     3A. Sumo bent over DB row 3 x 8-10 3B. DB walking lunge 3 x 8-10 RL Rest 30-60 seconds    ...
July 2021: Fired Up

July 2021: Fired Up

Fired Up Fired Up Cash In 2-3x Band pull-apart x10-15 Farmer’s carry 15-20 paces FB   3-5 rounds OR 10 minutes AMRAP Sumo squat to alternating halo x10-12 Hopback to hammer curl x8-10 Row to kickback x6-8   Cash out Push up AMRAP in 1 minute   Rest as...
July 2021: Total Body A

July 2021: Total Body A

Pecs on Deck Pecs on Deck STRENGTH 1. Eccentric DB bench press 3-4 x 6-8 Rest 2 minutes 2A. Front DB squat 3 x 6-8    2B. Band high to low chop 2-3 x 8-10 RL Rest 30 seconds     3A. Single arm bent over 3 point DB row 3 x 8-10 RL   3B. Offset DB...
July 2021: Oh Obliques

July 2021: Oh Obliques

Oh Obliques  Oh Obliques                                        1A. Half kneeling pallof press 3 x 8-10 RL   1B. Waiter’s carry       3 x 15 paces forward and back RL      Rest 1 minute...
July 2021: Double Down

July 2021: Double Down

Double Down Double Down   8-10 minutes 30 seconds each move   1A. Step up with hop R 1B. Step up with hop L 1C. Triceps dips 1D. Sit throughs   Rest as needed     8-10 minutes 30 seconds each move   2A. Squat to side leg lift R 2B. Squat...

June 2021: Healthy Joints June

Healthy Joints June Workout PDF Workout Overviews Lower Body Lift Hipster STRENGTH 1. Heavy deadlift variation of choice 3-4 x 6-8 Rest 2 minutes 2. Dumbbell stepup up to reverse lunge 3 x 6-8 RL Rest 1 minute 3A. Top loaded offset squat 3 x 6-10 RL 3B.  Glute bridge...
June 2021: Hipster

June 2021: Hipster

Hipster   Hipster STRENGTH 1. Heavy deadlift variation of choice 3-4 x 6-8 Rest 2 minutes 2. Dumbbell stepup up to reverse lunge 3 x 6-8 RL Rest 1 minute     3A. Top loaded offset squat 3 x 6-10 RL   3B.  Glute bridge with march 3 x 8-12 Rest 1 minute...
July 2021: Oh Obliques

June 2021: Pumped

Pumped Pumped STRENGTH 1. Heavy chest press of choice  3-4 x 6-8 Rest 2 minutes     2A. Alternating single arm bent over row3-4 x 6-8 RL 2B. Dead bug holds 2-3 x 10-15 seconds RL Rest 30-60 seconds       3A.Eccentric push-up 3 x 5-10 3B....
July 2021: Double Down

June 2021: Kettlebell Trio

Kettlebell Trio Kettlebell Trio Set a timer for 12-18 minutes and do AMRAP in that time   1A. Split stance rotational press 6-8 RL 1B. Incline plank row 6-8 RL 1C. Swings 15   Rest as...
June 2021: Full Body Fix

June 2021: Full Body Fix

Full Body Fix Full Body Fix STRENGTH 1. TRX tempo inverted row3-4 x 8-10   1B. Hollow body hold2-3 x 20 second holds Rest 30-60 seconds     2. Tempo overhead press 3 x 6-8   2B. Kickstand tempo deadlifts 3 x 6-8 RL Rest 30-60 seconds    ...
July 2021: Total Body A

June 2021: Jump Around

Jump Around Jump Around 40 seconds on, 20 seconds rest, 3-4 x through 1A. Hand release push-up           1B. Burpee with plank shoulder tap 1C. Reverse lunge to knee raise switch jumps 1D. Squat touchdown with jumping jack 1E. Skater jump to high jump Rest as needed...

May 2021: Metabolic May

Metabolic May Calendar Workout PDF Workout Overviews Lower Body Lift For the Love of Legs STRENGTH 1. Romanian deadlifts  A. 4-5 x 5-6 B. 3-4 x 8-10 Rest 2 minutes 2. Bulgarian 1.5 split squats 3-4 x 6-8 RL Rest 1 minute METCON 10-15 minutes AMRAP 3A. Step Ups 8 RL...