April 2021: armageddon

April 2021: armageddon

Armegeddon Armageddon    MAIN LIFT 1. Tempo bench press   3-4 x 6-10 Rest 1-2 minutes 2. Single arm cross body rows 3-4 x 6-10 RL Rest 1 minute 3A. Dumbbell chest fly 3B. Floor seated alternating Arnold presses 8-10 minutes AMRAP 8-10 reps each move Rest as needed 4A....
March 2021: Lucky Charm

March 2021: Lucky Charm

Lucky Charm MAIN LIFT: 1. Pullup variation4 x AMAP Rest 60-90 seconds 2. Tall kneeling dumbbell overhead press4 x 12-10-8-6 Rest 60 seconds 3A. 3 point single arm pause row3 x 6-10 RL 3B.  1.5 rep pushups3 x 8-10 Rest 60 seconds 4A. Front raises2-3 x 10-12 4B. Band...
Feb 2021: Love at First Set

Feb 2021: Love at First Set

Love at First Set MAIN LIFT: 1. Neutral grip chest press 4 x 12-9-6-12 Rest 90 seconds-2 minutes Suggested filler: bird dog   2. 3 point single arm rows3 x 8-10  RL Rest 60 seconds   3A. TRX chest fly3 x 8-12 3B.  TRX T + Y combo3 x 8-12 each Rest 60 seconds...
Feb 2021: Love at First Set

Jan 2021: Armed and Ready

Armed and Ready MAIN LIFT: 1. Bent over pause rows 3-5 x 6-10 Pause 3-5 seconds Rest 90 seconds-2 minutes 2. Arnold press 3-4 x 8-12 Rest 60-90 seconds 3A. DB tempo pullovers 3 x 10-12 Lower 1, up 3 3B.  Single arm half kneeling band chest press 3 x 12-15 RL Rest...
Feb 2021: Love at First Set

Dec 2020: Holly Jolly Jacked

Holly Jolly Jacked MAIN LIFT 1. Seated DB overhead press 3-5 x 6-10 Rest 1-2 minutes 2A. DB bench press 3-4 x 6-10 2B. Side planks 3 x 20 seconds RL Rest 1-2 minutes 3A. Triceps pushups3B.  DB front raise to rear fly 5-10 reps eachAMRAP 8-10 minutes, rest as needed...