September and October 2022: Intensity Slam

Strength Workouts

Upper Body

Taken Aback

STRENGTH 

1A. Incline bench press

3 x 8-10

1B. TRX inverted row

3 x 10-12

Rest 1-2 minutes

2A. Half kneeling single arm overhead press

3 x 8-10 RL

2B. TRX rear fly

3 x 10-12

Rest 1-2 minutes

3. Side plan with single arm shoulder raise

2 x 8-10 RL

Rest 30 seconds

CONDITIONING FINISHER

Decreasing rep chain for time, 10-8-6-4-2. Rest as needed.

  • Dumbell push press (neutral grip)
  • Hopback > push-up > renegade row RL
  • High knees (always 20 seconds)

Total Body

Fall in Line

STRENGTH

1A. Suitcase deadlift

3 x 8-10

1B. Single arm floor press

3 x 8-10 RL

Rest 1 minute

2A. Single leg sit to stand

3 x 6-10 RL

2B. Pull-over from isometric bridge

3 x 8-10

Rest 1 minute

3. Iron angels

2 x 8-12

Rest 1 minute

CONDITIONING FINISHER

EMOM 4-5 rounds. Complete the reps as prescribed at the top of each minute, then rest for the remainder of each minute.

  • Minute 1: KB or DB swings x 15-20
  • Minute 2: KB or DB squat to press 10-12
  • Minute 3: Skater hops x 10-15 RL

Lower Body

Rear View

STRENGTH

1. Eccentric 1.5 heels elevated goblet squat

3 x 8-10

Rest 1-2 minutes

2A. Dumbbell hip thrust

3 x 10-15

2B. Kickstand deadlift to side lunge

3 x 6-10 RL

Rest 1-2 minutes

3. Side plank clamshells

2 x 8-12 RL

Rest 30 seconds

CONDITIONING FINISHER

10 minutes AMRAP; rest as needed.

  • Surrender squat to calf raise x 6 RL
  • 1-rack rotating reverse lunge to knee raise x 8 RL
  • Up and overs x 10 RL

    Bonus Core

    Apple Core

    STRENGTH

    1A. Elevated plank row to triceps kickback

    2-3 x 8-10 RL

    1B. Dead bug marches

    2-3 x8-10 RL

    Rest 1 minute

    2A. Sitback to press outs

    2-3 x 8-10

    2B. Supine feet banded out and ins

    2-3 x 8-10

    Rest 1 minute

    3A. Pallof press with rotation

    2 x 8-10 RL

    3B. Band pull-apart from isometric bridge

    2-3 x 8-10

    Rest 1 minute

      Don’t Skip Me Warm-ups

      Upper Body Warm-Up

      Bodyweight + Band Workout Primer

      Wall supported connection breaths x 5 breaths

      Wall snow angels x 5-10

      All angle banded pulls x 30 seconds

      Alternating band rows x 10 RL

      Band external rotations x 10

      Lower Body Warm-Up

      Little Loosey Goosey

      Seated connection breaths x 5-10 breaths

      90 90 hip switches with forward leans x 5-10 RL

      Quadruped pelvic rocks x 5-10

      Quadruped hip circles x 5-10 RL

      Quadruped wrist rocks to downward dog x 5-10

      Ankle stretch alternating squats x 3-5 RL

      Full Body Warm-Up

      Mobility Must Haves

      Roll down to upper back extension x 5

      Hip flexor stretch with reach to hip circle x 3-5 RL

      Standing hamstring reaches x 5

      Upper back rotation with pelvic stability x 5 RL

      Alternating lateral lunge with reaches x 5 RL