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So far gavin has created 13 blog entries.

Fri 9/1/17 : Chest with Shoulders : Athletic Power

Tabata: 20 sec on / 10 sec rest x 5 sets = 5 min
  • Piston Chest Press (heavy DB)
  • Alternating Push Press (heavy DB)

Burpees = 1 min

AMRAP x 4 min, then switch, then Burpees x 1 min = 9 min total

Group A:

  • Suspension Atomic Push-ups x 10
  • Suspension Low Plank Pikes x 10

Group B:

  • Piston Front Raises x 10 / arm (light DB)
  • Lateral Raises x 10 (light DB)

Tabata: 20 sec on / 10 sec rest x 5 sets = 5 min

  • Close Grip Chest Press (heavy DB)
  • Seated Bent Over Reverse fly (light DB)
Burpees = 1 min
Recovery:

Thu 8/31/17 : Legs with Back : Strength & Conditioning

Builder: perform exercise 1, then 1-2, then 1-2-3… until complete, then reverse
  1. Warrior Maker (High Plank Row to Thruster) x 1 rep (medium db)
  2. Deadlift High Pull x 2 reps (medium db)
  3. Burpees x 3 reps
  4. Squats x 4 reps (heavy db)
  5. 1-Arm Back Row x 5 reps each arm (1 heavy db)
  6. Lunges x 6 reps each leg (medium db)
  7. Squat Jumps x 7 reps
  8. Band Pull Aparts x 8 reps (heavy band)
  9. Lunge Jumps x 9 reps
  10. Weighted V-Ups x 10 reps (1 medium db)

Recovery:

  • Foam Roll - quads, IT band, hamstring

Wed 8/30/17 : AAA : Strength & Conditioning

AMRAP = 8 min (goal 3 rounds)

  • Slow* Bicep Curl x 10 *5 sec down, 1 sec up (medium db)
  • Isolated* Curtsy Squat x 10/leg (heavy db) *keep feet in cursty position, i.e. don’t step out
  • Plank Up-Downs x 10

AMRAP = 8 min (goal 3-4 rounds)

  • Slow* Skull Crusher x 10 *5 sec down, 1 sec up (medium db)
  • Sit-up to Biceps Curl x 10 (medium db)
  • Weighted Hollow Body Rocker x 10 (1 medium db)

Timed: 30 sec x 3 sets each leg = 6 min

  • Donkey Kick x 30 sec (SPRI leg bands or med-heavy handle band w/ foot in handle)
  • Fire Hydrant x 30 sec (SPRI leg bands or med-heavy handle band w/ foot in handle))
  • Repeat on opposite leg

Recovery:

  • Kneeling: OH tricep stretch, child’s pose chest/arm opener
  • Half Pigeon

Tue 8/29/17 : Back with Chest : Strength & Conditioning

Builder: A, AB, ABC… x 8-12 reps each = 12 min total

  • Pull-Over (1 heavy db)
  • Bent Over Row (heavy db)
  • Chest Press (heavy db)
  • Reverse Fly (medium db)
  • Chest Fly (medium db)

AMRAP = 8 min total

Group A = 4 min

  • Suspension Row x max
  • Push-up Variations x max

Group B = 4 min (goal 2 sets)

  • 1-Arm Row x 8-12 reps ( 1 heavy db)
  • Switch to other arm
  • 1-Arm Chest Press x 8-12 reps ( 1 heavy db)
  • Switch to other arm

Tabata 20: 10 sec x 4 rounds = 2 min

  • High Plank x 20 sec
  • Low Plank x 10 sec

Recovery:

  • Suspension Stretch : upper body/chest
  • Foam Roll : back/lats

Mon 8/28/17 : Shoulders with Legs : Strength & Conditioning

* Explain each as a 7 min total series that starts with Tabata and goes right into the AMRAP
Timed Tabata 20:10 sec x 4 rounds = 2 min

  • Downdog Push-up - 20sec
  • Hold - 10 sec

AMRAP: 8-12 reps each, rest, repeat = 5 min total

  • Clean and Press (medium db)
  • Squats (heavy db)

Repeat Tabata: Downdog Push-up = 2 min

AMRAP: 8-12 reps each, rest, repeat = 5 min total

  • High Pull (medium db)
  • Deadlift (heavy db)

Repeat Tabata: Downdog Push-up = 2 min

AMRAP: 8-12 reps each, rest, repeat = 5 min

Recovery:

  • Strap Stretch : shoulder mobility (behind the back one arm overhead with one behind back)
  • Strap Stretch : hamstrings, twist

Sun 8/27/17 : Full Body : Strength & Conditioning

AMRAP  = 5 min

  • Pull-ups  x max reps
  • Curl to Press  x 8-12 reps    (medium db)
Timed 40 sec x 3 Rounds, then switch = 8 min total
Group A
  • Suspension Lunge Right Leg
  • Suspension Lunge Left Leg
Group B
  • Kneeling Bicep Curls    (medium db)
  • Diamond Push-ups
AMRAP = 4 min
  • Toes to Bar  x max
  • 1-Leg Bridge  x 8-12/leg     (1 medium db)
EMOM = 4 min

Recovery: 

  • Strap leg stretches 

Sat 8/26/17 : Full Body : Strength & Conditioning

AMRAP: 7 min

  • Renegade Rows x 10 each arm   (medium db)
  • Back Lunges x 10 each leg    (medium db)
  • Leg lifts x 10

AMRAP:  6 min

  • 1-Arm Rows x 10 each arm    (1 heavy db)
  • Chest Press x 10    (heavy db)

AMRAP: 5 min

  • Straight Leg Deadlift  x 10   (heavy db)
  • Sit-up to Press x 10    (1 medium db)

AMRAP: 4 min

  • Speed Squats x 10.    (Touch ground)
  • Arnold Shoulder Press x 10     (medium db)
Recovery:
  • Foam Roll : back, lats, hamstrings

Fri 8/25/17 : Chest with Shoulders : Strength & Conditioning

Ladder: 10, 8, 6, 4, 2 reps = 6 min (if complete, go back up to 4 reps)
  • Kneeling Shoulder Press
  • Slow Count Push-ups (4 down :1 up )
Partners Timed 30 sec each x 3 rounds = 7 min
  • Suspension Chest Press
  • Suspension Pullover
  • Switch equipment with partner - 15 sec
  • 1-Arm Snatch (heavy db)
  • Snatch other arm
AMRAP = 8 min
  • Chest Press x 8-10 (heavy db)
  • Seated Lateral Raises x 8-10 (light db)
  • Seated Front Raises x 8-10 (light db)
  • Plank Up Downs x 8-10 (feet on bench for challenge)
Recovery:

Thu 8/24/17 : Legs with Back : Strength & Conditioning

Ladder x 2, 4, 6, 8… reps each exercise = 5 min cut off

  • Warrior Maker (renegade row to thruster) (medium db)
  • Rear Lunges (medium db)
EMOM = 4 min
  • Squats x8-10 (heavy db)
  • Rest for ROM
Timed 40 sec x 2 Rounds, then switch = 8 min total
Group A
  • Suspension Pistol Squats Right Leg
  • Suspension Pistol Squats Left Leg
  • Suspension Inverted Rows
Group B
  • High Step-Ups Right Leg (heavy db, high bench)
  • High Step-Ups Left Leg
  • Bent Over Row (heavy db)
AMRAP = 4 min
  • Deadlifts x 10-12 (heavy db)
  • Weighted V-ups x 10-12 (1 medium db)

Recovery:

  • Foam Roll - Quads, Glutes, Hamstrings

Wed 8/23/17 : AAA : Strength & Conditioning

AMRAP: 8 min

  • Split Squats x 6-12 each leg (medium db)
  • Dumbbell Curls x 6-12 reps (heavy db)
  • Band Biceps Curls x max reps (medium-heavy band)

AMRAP: 8 min

  • Curtsy Squats x 6-12 each leg (medium db)
  • Overhead Triceps x 6-12 reps (1 heavy db)
  • Band Tricep Kickback x max reps (medium-heavy band)

AMRAP: 6 min

  • Russian Twist x 12/side (1 medium db)
  • Weighted Sit-up x 12 reps (1 medium db)
  • Side Lying Leg Lifts x max reps each side (SPRI leg band)

Recovery:

  • Kneeling: forearm/biceps stretch, OH tricep stretch
  • Camel
  • Half Pigeon