Thursday 8/16/18

Jimmy V have a goal and work for it.jpg

Warm-up:

Toe Touch-Deep Squat w/ OH Reach - 10
Spider Lunge w/ Hip lift + Rotation - 10/side
Side Lunge - 5/side
Reverse Lunge - 10/side
KB Swings - 15
Band:
Shoulder Rolls - 10
Face Pulls - 10
Hanging Pull Apart - 10
Crossover Pulldown - 10
90/90 ER - 10/side
90/90 IR - 10/side

Workout:
Strength:
1RM Deadlift
Alternating EMOM (16 min):
1. Row for Calories (15/10)
2. 8 Alternating KB Snatch

Post:
2 x 1min. Scissor Kick(5 sec. hold)


 

Wednesday 8/15/18

Family guy exercise feel the burn meme.jpg

Warm-up:

Quadruped t-spine Rotation - 10/side
Hydrant - 10/side
HIp CARS - 10/side

Mini-band (knees):
Jumping Jacks - 10
Air Squats - 10
Lateral Walks - 10/side
Supine Hip Ext. - 10
Clamshells - 10/side

Band:
Pull Aparts - 15
OH Pull Aparts - 15
Sword Draws - 10/side
Chest Fly's - 15

 

Workout:

Double Under Flight Simulator (to 25) OR Double Under Progression Drills

20min. Partner AMRAP:
1 - 400m Run
2 - 20 walking lunges, 10 pullups, plank

 

Post:
Bring Sally Up partner "wall balls"