October 2021: Spooky Sets

October 2021: Spooky Sets

Spooky Sets Spooky Sets Cash In 1 minute: Plank to alternating downward dog 7 minute AMRAP: One arm racked reverse lunge with pronated grip + slight rotation x 5-10 RL Bridge to dumbbell pullover x 5-10 7 minute AMRAP: Hands elevated triceps kickback x  5-10 RL Sumo...
October 2021: Gluteober

October 2021: Gluteober

Gluteober   Gluteober STRENGTH 1. Heels elevated goblet 1.5 squat 3-4 x 6-8 Rest 2 minutes Suggested filler: Hip flexor mobilization with internal and external rotation x 5-10 RL 2A. Skater step-up 3 x 6-8 RL   2B. Straight arm plank with alternating leg lift 2-3...

Outdoor October 2021

Outdoor October 2021 Calendar Workout PDF Workout Overviews Full Body Lift Full Body Fright STRENGTH  1. Dumbbell 1.5 hip thrust 3-4 x 6-8Optional 5th set x10 Rest 2 minutes Suggested filler: Adductor stretch with band rotation x 5-10 RL 2. Dumbbell bench press 3-4 x...
October 2021: Hocus Pocus

October 2021: Hocus Pocus

Hocus Pocus Hocus Pocus STRENGTH   1. Flexed arm hang 3-4 x 10-30 seconds Rest 2 minutes Suggested filler: Prone prisoner shoulder rotations x 5-10  2. 1.5 push-up 3 x 5-10 Rest 1 minute 3A. Dead stop bent over single arm tripod row 3 x 6-8 RL 3B. TRX chest fly 3...
September 2021: Squat Queen

September 2021: Squat Queen

Squat Queen   Squat Queen STRENGTH A 1. Dumbbell front squat 4 x 10-8-6-4Optional 5th set x10 Rest 2 minutes Suggested filler: Side plank with single arm band row x 8-12 RL 2A. Dumbbell hip thrust with pause 3 x 8-10 Pause 3-5 seconds 2B. Hand release push-up 3 x 8-10...
September 2021: Ball Buster

September 2021: Ball Buster

Ball Buster Ball Buster Cash In 2-3x: Glute bridge x 10-15 Glute bridge hold x 10 EMOM Set #1 3-5x: Side shuffle to ball slam x 8-10 Step throughs x 5 RL EMOM Set #2 3-5x: Ball toss and squat x 10-15 Curtsy lunge x 5 RL Cash Out 2-3x: RKC plank x 20 second hold  ...
October 2021: Witchy Three

September 2021: Arms + Abs Attack

Arms + Ab Attack Arms + Abs Attack 4x through, 45 seconds each move, rest as needed: Push-up to knee drive Triceps dip to toe tap Sit through Standing elbow to knee with 4 cross jabs Burpee to plank tap Tap back to chest fly        ...