March 2022: Pot of Gold

March 2022: Pot of Gold

Pot of Gold Pot of Gold STRENGTH 1. Band assisted chin-up 3-4 x 8-10 Rest 2 minutes Suggested filler: Bird dog 6-8 RL 2. Incline dumbbell neutral grip bench press 3 x 6-8 Rest 2 minutes Mobility filler: Dead bug 6-8 RL 3A. Short seated single arm band row 3 x 10-12 RL...
December 2021: Shoulder Sleigh

December 2021: Shoulder Sleigh

Shoulder Sleigh Shoulder Sleigh STRENGTH 1. 1.5 Push-ups 3 x 8-10 Rest 60-90 seconds 2A. Landmine corner press 3 x 8-10 RL 2B. Seated band pause row 3 x 10-12 Rest 60 seconds 3A. Arnold press 2-3 x 8-10  3B. Single arm neutral grip band lateral pull-down 2-3 x 10-12...
November 2021: Grateful Gains

November 2021: Grateful Gains

Grateful Gains Grateful Gains STRENGTH 1. Dumbbell bench press 3-4 x 4-6 Rest 2 minutes Suggested filler: Prone prisoner shoulder rotations x 5-10 2. Feet supported eccentric TRX chin-up 3 x 8-12 Rest 1 minute   3A. Push-up with lateral reach 3 x 8-10 3B. Single...
March 2022: Pot of Gold

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...
December 2021: Shoulder Sleigh

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....
November 2021: Grateful Gains

May 2021: Hello Jello

Hello, Jello Hello, Jello    STRENGTH 1. Pullups  4-5 x 6-8 Rest 2 minutes   2. Single arm 1.5 chest press3-4 x 6-8 RL Rest 1 minute     METCON 4 rounds for time   3A. Bent over row to kickback 12 3B. Hammer curl to press 10 3C. Renegade rows 8 3D....