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...
June 2021: Pumped

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....
May 2021: Hello Jello

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....
October 2021: Hocus Pocus

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....
June 2021: Pumped

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...
May 2021: Hello Jello

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...