1. DEADLIFT WAVES- 4-3-2 X 2 BUILDING IN WEIGHT
2A. BENT OVER ROW- 4 X 6 WITH A 4 SECOND NEGATIVE
2B. BRIDGED DB LAT PULLOVERS- 4 X 12 WITH A 2 SECOND NEGATIVE
2C. BAND BICEP CURL- 4 X 24
KB SWING
PULL UP
MAKE IT SPICY
We need to learn how to deal with hunger. At temple fitness we never want you to feel deprived or starved. BUT, we do have to be honest with ourselves. Are we hunger because we are bored? Lacking nutrients in our diet? Experiencing stress-related cravings? Take the time to think about why/when/how/if you feel hungry throughout the day.
1A. DB SHOULDER PRESS- 4 X 6 @ 75% WITH A 4 SECOND NEGATIVE
1B. DB/PLATE FRONT RAISES- 4 X 12 WITH A 2 SECOND NEGATIVE
1C. PLATE AROUND THE WORLDS- 4 X 24
2. SEATED PISTONS- 1 X 100
4 MINUTE AMRAP:
1 LAP AROUND BUILDING
15 DB THRUSTERS
MAX REP SITUPS WITH REMAINING TIME
REST 2 MINUTES BETWEEN SETS
STRETCH/COOL DOWN –
There is a lot of buzz around intermittent fasting. Interested? talk with our health coach to see if its the right fit for your lifestyle!
1. CLEAN HIGH PULL- 3 X 3
2. HANG CLEAN HIGH PULL- 3 X 3
3. DEPTH DROP TO VERTICAL JUMP- 3 X 5
ALTERNATING DB HANG SNATCH
DB PLANK PULL THROUGHS
JUMP ROPE
PLYO LUNGES
*REST ADDITIONAL MINUTE AFTER EACH ROUND (19 MINUTE RUNNING CLOCK)
1A. BACK SQUAT- 4 X 6 @70% WITH A 4 SECOND NEGATIVE
1B. DB WALKING LUNGES- 4 X 12 WITH A 2 SECOND NEGATIVE
1C. BANDED HAMSTRING CURLS- 4 X 24
2. MAX REP UNBROKEN KB SWING- GOAL IS 50 REPS
8 MINUTE AMRAP:
1 MANMAKER
10 DB SQUATS
10 SIT UPS
*ADD 1 MANMAKER EVERY ROUND
REST 2 MINUTES THEN:
CHIPPER TOTAL REPS
IF YOU GOT 5 ROUNDS IN THE AMRAP, YOUR CHIPPER WOUD BE AS FOLLOWS:
15 MANMAKERS (1+2+3+4+5 = 15)
50 DB SQUATS
50 SIT UPS
STRETCH/COOL DOWN –
1A. DB BENCH PRESS- 4 X 6 @75% WITH A 4 SECOND NEGATIVE
1B. DB INCLINE FLIES- 4 X 12 WITH A 2 SECOND NEGATIVE
1C. REVERSE BAND FLIES- 4 X 24
2. CLOSE GRIP DB BENCH BURNOUT – 1 X 50
15 MB BURPEE
30 MB SLAMS
45 MB RUSSIAN TWISTS
STRETCH/COOL DOWN
WE EAT TO NOURISH AND FUEL OUR BODIES! PROTEIN HELPS BUILD MUSCLE; CARBS HELP DRIVE MUSCLE CONTRACTION; HEALTHY FATS SUPPORT BRAIN FUNCTION. THESE ARE JUST A FEW OF THE FUNCTIONS WE FUEL THROUGH FOOD!!!
1. DEADLIFT WAVES- 4-3-2 X 2 BUILDING IN WEIHGT
2A. BENT OVER ROW- 4 X 6 WITH A 4 SECOND NEGATIVE
2B. BICEP CURLS- 4 X 12 WITH A 2 SECOND NEGATIVE
2C. LAT PULLDOWN- 4 X 24
16 MINUTE AMRAP:
20 PULL UPS
20 PUSH PRESS
20 V UPS
*ONE PERSON WORKS AT A TIME
**AFTER EACH ROUND, BOTH PARTNERS DO 1 MANMAKER
Yes, exercise helps us look good and feel strong. But on an internal and very important level, exercise helps with blood flow! It helps the blood vessels to dilate and improves the body’s ability to take in and receive oxygen. While wanting to look good is NOT a bad thing, it is important to realize the behind the scenes effects of regular exercise!
1A. DB SHOULDER PRESS- 4 X 6 @ 65% WITH A 4 SECOND NEGATIVE
1B. DB LATERAL RAISES- 4 X 12 WITH A 2 SECOND NEGATIVE
1C. PLATE AROUND THE WORLDS- 4 X 24
2. DB SHRUGS- 1 X 100
2 LAPS AROUND BUILDING
200 JUMP ROPES
100 MB MOUNTAIN CLIMBERS
50 SQUAT TOSS
STRETCH/COOL DOWN –
There is much debate over whether general population exercisers should use a preworkout supplement. In short, my opinion is that everyone is different and it is your personal preference. However, if you do decide to take a preworkout supplement- DO YOUR RESEARCH!!!! It is important to know what you are putting in your body and how those compounds affect you. If you want to know more on this, ask one of your trainers for more information!
1. 5 SETS OF THE FOLLOWING COMPLEX:
2 X 2-POSITION CLEAN HIGH PULLS
2 X 2-POSITION HANG CLEAN HIGH PULLS
2A. BOX JUMP- 3 X 5
2B. DB SNATCH- 3 X5 EACH ARM
1 MINUTE KB HIGH PULL
1 MINUTE DB RUSSIAN TWISTS
1 MINUTE DB RENEGADE ROWS
1 MINUTE REST
DOMS: DELAYED ONSET MUSCLE SORENESS. THE SORENESS YOU FEEL 24-72 HOURS AFTER A STRENUOUS WORKOUT. DOMS OFTEN HAS IT’S WORST EFFECTS RIGHT AFTER STARTING A NEW EXERCISE ROUTINE/REGIMEN. AS YOU PROGRESS THROUGH AND ADAPT TO THE NEW REGIMEN, DOMS WILL HAVE LESS OF AN IMPACT.
1A. BACK SQUAT- 4 X 6 @70% WITH A 4 SECOND NEGATIVE
1B. RDL- 4 X 12 WITH A 2 SECOND NEGATIVE
1C. WALKING LUNGES- 4 X 24
2. SQUAT BURNOUT- 1 X 50 to a MB
LADDER 10 DOWN TO 1!
-KB SWING
-BURPEE
REST 1:00
LADDER 10 DOWN TO 1!
-KB SQUAT CLEAN
-KB ROWS (EACH ARM)
STRETCH/COOL DOWN –
1A. DB BENCH PRESS- 4 X 6 @70% WITH A 4 SECOND NEGATIVE
1B. DB INCLINE FLIES- 4 X 12 WITH A 2 SECOND NEGATIVE
1C. BAND TRICEP EXTENSIONS- 4 X 24
2. REVERSE FLY BURNOUT – 1 X 50
50 DB GTOH
50 KNEES TO ELBOWS
50 PUSH UPS
50 DB STEP UPS
DB SIT UPS
*PARTITION ANY WAY
STRETCH/COOL DOWN
