For Classes over 16 we will split things up. Half the class will bench first, half the class will do these cardio intervals first. Warm up 800M run 30 Push ups Strength whether you do it first or second is bench press 10,9,8,7,6,5,4,3,2,1 Try to increase weight every two rounds. Wod ON A BIKE OR...Read More
Warm up- 4 Rounds 10 Push ups 10 strict presses Run 200 Skill/Strength- Coach led Power Clean Progressions Work through 15-20 reps from the power, the knee and the shin) Push Jerk Progressions (work on your dip and drive) (new athletes drill technique, experienced athletes use weighted progressions) 10 Minutes to build to a heavy...Read More
Brand New Squat Cycle- Take the first 5 Minutes To fill out your new sheet. This is going to be really simple compared to the last one. Going to have 2 squat days programmed in so it will be over before you know it. This is one of the oldest strength programs(Called “squats and milk”)...Read More
Sunday Funday Tampa Bay Games Prep-ish Do this in TEAMS OF 2 PLEASE, these aren’t the exact wods anyway, this is practicing the movements! Wod 1 10 Min AMRAP Buy In: 500 Meter Row, split however you want 30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25) 20 Bar Muscle...Read More
8am Endurance- Partner Endurance Pick your poison- Bike or Rower 35 Minutes, as many calories as possible. 1 person bikes or rows, 1 person runs 600 (the end of the sidewalk) Switch off and on. Score is calories +every run counts as 10 points. so mark your runs when you get in. 9 am Mobility...Read More
You know those hamstrings on the back of your legs. Lets go ahead and get those warmed up 800 meter slow run 20 Weighted good mornings 20 Light, light light deadlifts MAX DEADLIFT DAY If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea...Read More
MAX BENCH PRESS DAY- Warm Up 4 Rounds 10 cal bike 10 push ups. If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max. 2 sets of light bench presses then 5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you...Read More
STRICT PRESS MAX OUT Lets get those shoulders warm. Warm up 90 Seconds each shoulder in a band Then 3 Rounds 5 Pull ups 10 Push Ups 10 Empty Bar presses If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max....Read More
MAX OUT WEEK, Warm Up Row 5 Minutes- 30 squat therapy squats against the wall Grab a bar and head to the rack USE SPOTTERS THIS WEEK! THESE ARE MAXES. If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max. 2...Read More
