April 2021: Ducks in a Row

April 2021: Ducks in a Row

Ducks In a Row Weekend Warrior   Ducks In a Row Cash In 1A. Pallof press   2-3 x 8-10 RL 1B. Single leg isometric bridge with single leg lowering  2-3 x 6-10 RL Rest 30-60 seconds 10-15 minutes AMRAP 2A. Sumo deadlift  10 2B. Sumo bent over row   8 2C. Side lunge...
April 2021: April fools

April 2021: April fools

April Fools April Fools   1. Walking plank to mountain climbers                                   2. Switch jumps to plyo lunges 3. Beast taps                                       4. Skater hops                                    5. Fast feet to burpee         ...
March 2021: Muscle Madness

March 2021: Muscle Madness

Muscle Madness WEEKEND WARRIOR 1A. Front loaded reverse lunges odd minutes x 10-12 1B. Pushups even minutes x 6-8     2A. Push press odd minutes x 10-12 2B. Hopback renegade rows even minutes x 6-8   Each pair will be 10 minutes. Rest after reps + as...
March 2021: Muscle Madness

Feb 2021: Heart Beats Faster

Heart Beats Faster AMRAP Style Circuit Workout  Step up to reverse lunge R Step up to reverse lunge L Pushups Fast feet to skater hop with balance 4 cross jabs to thruster Sumo squat to pull aparts 3-4 rounds50:10 work:rest ratio Rest otherwise as...
March 2021: Muscle Madness

Feb 2021: You Snatched My Heart

You Snatched My Heart Complex Conditioning Workout  Single side suitcase deadlift Single arm snatch Offset forward lunge Bent over single arm row Suitcase carry Perform all the moves with the same weight, without putting it down until the end of the circuit.  3-5x per...