Refer A Friend

Invite A Friend To Check Us Out!

Friday, May 22, 2020

Part A. Clean and jerk skill work with PVC/broom stick/DB:
1. muscle clean from high hang, knee, then floor + press
2. power clean + front squat from high hang/knee/floor + pushpress
3. full clean from high hang/knee/floor + push jerk

Part B. Clean and jerk 5-5-5-5-5-5-5 reps
*modify with dumbbells, jugs, or other heavy objects.

Core Accessory:
8 rounds: :20 work/:10 rest: straight arm plank hold + shoulder taps


Thursday, May 21, 2020

A. 5 rounds for time:
Run 400 meters*
50 squats**
15 L pull-ups***

*If you don’t have access to running, perform 2 min of jumping jacks or add some spice with 2 min of up downs.
**If you are unsure of squat depth utilize a couch/bench/chair for depth.
***If you don’t have have access to a pull-up bar, perform 15 bent over rows with DB/KB or loaded backpack on EACH arm.

B. Core accessory:
8 rounds: :20 work/:10 rest
Hollow/tuck holds


Wednesday, May 20, 2020

A. Amrap 10 minutes
20 walking lunges (10/leg)*
20 triple unders**

*if you don’t have walking space, do the lunges in place
**if you cannot perform triple unders, do 40 DU or 60 SU or 40 jumping jacks.

B. Accumulate 4 minutes of deadbugs


Tuesday, May 19, 2020

A. Tempo push press
:05 lower, :01hold, :01 push press
If you have double kettlebell/dumbells, use it, otherwise, do 10/arm.
REST :60-:90 between sets

B. 5 Rounds: :10 max tuck up, :10max hollow hold followed by :40 knee to chest recovery


Monday, May 18, 2020

A. Amrap 12 minutes
20 Wall Balls*
20 Pistol squats**

*If you do not have a ball, do goblet squats with a dumbbell or kettlebell.
**If you cannot perform pistol squats, do curtsey lunges.

B. :20 of work, :10 rest of bird dog


Friday, May 15th 2020

A. 5 rounds of:
1 minute of dumbbell deadlifts*
1 minute of plank hold**

Do not rest between rounds

*utilize 2 DB/KB if possible, otherwise, hold 1 between legs.

**forearm plank or scale to straight arm plank. Try to hold entire minute, otherwise, short rest, and get back in it quick!

B. 3 min deadbugs


Thursday, May 14th 2020

A. Tempo strict press with increasing loads

10-10-10-10-10 reps with 60-90 sec rest between sets

Tempo each rep is 5 count down- 1 count at bottom- 1 count up- reset breath and continue

*Use double DB/KB if you have it.
If not use single and perform 10L, followed by 10R.
If you have neither, use a backpack and add more books each round.

B. 5 min clock: 5 rounds, 1 min each round:
10 sec max tuck up10 sec hollow hold (scale to tuck hold)


Wednesday, May 13th 2020

A. 21 dumbbell thrusters*
Run 400 meters**
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

*try to use 2 DB/KB of same weights if possible. If not utilize single DB/KB or backpack loaded with books.

**if you cannot perform run ~2min of jumping jacks as a sub or for an extra challenge perform ~2min of up downs (burpees minus pushup)

B. :20 x :10 x 8
Bicycle crunches


Tuesday, May 12, 2020

A. 5 minute Amrap:
30 double unders*
20 jumping lunges**
10 pullups***

Rest 5 minutes

Repeat amrap above

Notes: *scale to 2x single unders or 1x jumping jacks
**scale to forward lunges in place as a modification for jumping
***no pullup bar? perform 10/arm bent over rows


Monday, May 11, 2020

A. Complete the Hinshaw Warm up.
:20 of each
1. Sideways walking Karaoke
2. Forward facing over the hurdle
3. Knee hugs: when your foot lands, land on mid/foot, not heel
4. Walking pigeon
5. Lunge with twist/reach
6. High leg kick
7. high knees in place :05, lean forward & move forward
8. Butt kickers in place :05, lean forward & move forward
9. Straight leg (nutcracker)
10. Side to side
11. Side to side with jumping jack arms
12. seated running man arms: increasing speed every :05
13. Standing running man arms: increasing speed :05 (focus on elbows 90 degree bend. Heels should react/pop up with added intensity)
14. Toes out walking
15. Toes in walking
16. Heel walk
17. Toe walk
18. Walk on the outside of the foot, ankles
19. Walk on the inside of the foot
20. :10 run, focus on small, shallow steps 80% effort
21. :20 run, not a sprint
22. :30 run, not sprint

30-minute run. The idea is to run at a steady pace for max distance.

1 2 3 273