by Shannon Callahan | Mar 31, 2022 | ETCC - Cardio
Spring Soiree Spring Soiree Cash In (1-2x): Hug knee to chest into lunge x 5 RL Inchworm to shoulder roll x 5 Side lunge to lateral reach x 5 5 rounds (40 seconds work, 20 seconds rest): Squat jacks Walking plank to beast hover Skater hops Triceps dips Alternating...
by Shannon Callahan | Mar 3, 2022 | ETCC - Cardio
Lucky 7s Lucky 7s Cash In: Inchworm x 5 Spider stretch x 5-10 seconds RL Squat to stand x 5 Lateral lunge to overhead reach x 5 RL 7 rounds x 7 reps each move: Sumo bent over alternating dumbbell rows Hand release push-up Side shuffles with touchdown Seated overhead...
by Shannon Callahan | Dec 27, 2021 | ETCC - Cardio
Winter Warm Up Winter Warm Up Cash In 1-2x: Band pull aparts x 10-15 Bodyweight squats x 10-15 Bodyweight lunge trio x 5 RL Pair 1 (3-4 x 45 seconds): Step up to knee raise Alternating hammer curls Pair 2 (3-4 x 45 seconds): Squat to box jump Single arm triceps...
by Shannon Callahan | Dec 2, 2021 | ETCC - Cardio
12 Days of Fitmas 12 Days of Fitmas Perform the entire circuit like the twelve days of Christmas song. Half TGU x 1 Burpees x 2 Hand-release push-ups x 3 Step up with knee raise x 4 Squat to box jumps x 5 Side lunge to chest fly x 6 Prone pulldowns x 7 Plank...
by Shannon Callahan | Dec 2, 2021 | ETCC - Cardio
Snatching Through the Snow Snatching Through the Snow Cash In 1-2x: Heels elevated squat with front band raise x 5-6 breaths Band pull aparts x 10 3-4 rounds: Alternating dumbbell snatch x 8 RL Push-ups x 8 Suitcase side lunge to single arm clean x 8 RL Cash Out 1-2x:...
by Shannon Callahan | Nov 1, 2021 | ETCC - Cardio
Not for the Pie Not for the Pie Cash In 1-2x: Foam roller wall squats x 10-15 Foam roller bridge hold x 5-6 breaths 3 rounds: Split squat hold with single arm row x 8-10 RL Standing band chest fly x AMAP Side lunge to single arm lateral raise x 8-10 RL Tall kneeling...
