THIS WEEK – 12/10/20

Hey guys, here’s the programming for this week!

Monday is a Heavy Breathing workout.  Warmup is General movement prep.  Workout Prep is Doubleunder review & practice.   Workout is rounds of Rowing, Doubleunders, & Step Ups with a 2:00 rest between rounds.  Extra Credit is Aerobic Flush.                    

                Goal: <40:00.

Tuesday is Deadlift and a Muscular Burn workout.  Warmup is Deadlift prep.  Deadlift is week of our week progression, building to a heavy this week.  Workout Prep is Inversion practice.   Workout is Descending reps of Strict HSPU & Front Rack Lunges.  Extra Credit is Lower Body Mobility.                    

                Goal: <15:00.

Wednesday is a Power Output and Bodybuilding Accessory.  Warmup is Pullup, Core, & Airbike prep.  Workout Prep is Movement review & demo.   Workout is L-Sit into WtD Pullups, finishing with a 12s Max Airbike.  Finisher is Bodybuilding Accessory.  Extra Credit is Aerobic Flush.   

Thursday is Push Press and a Breathe & Burn workout.  Warmup is Run & Press prep.  Push Press is Build to a Heavy reps.  Workout Prep is Clean Progressions.   Workout is rounds of Running & Thrusters int rounds of Running & Power Cleans.  Extra Credit is Shoulder Girdle Mobility.                    

                Goal:<12:00.

Friday is Breathe & Burn workout and Core Accessory.  Warmup is Shoulder prep.  Workout Prep is Gymnastics review & practice.   Workout is 18 minutes of ascending reps of Toes to Bar & Pullups with 10 Burpee Box Jumps to finish each round.  Finisher is Core Accessory.  Extra Credit is Aerobic Flush.                

                Goal: Round of 20+.
Saturday  is Back Squats and a Bodybuilding → Muscular Burn workout.  Warmup is Squat & UB Push prep.  Back Squat is Building to a heavy reps.  Workout Prep is Floor Press & Front Squat review.   Workout is Sets of Front Squats & Jumping Pullups.   Extra Credit is Pec & Quad Mobility.  

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Training Hours

Monday – Friday:
5.30am – 11.30am
5.30pm -7.30pm

Saturday:
8am – 10am

Sunday:
9am – 10am

Personal training sessions are conducted anytime between the hours of 5.30am – 8.30pm

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