4 working sets
10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left
5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row
EMOM
12 Diamond push up
12Supinated Dumbbell Front Raise
EMOM-AMRAP 45 sec
45 sec AMRAP – Anchored Sit Up
rest 15 sec
45 sec AMRAP – L Crunch
rest 15 sec
REPEAT
FULL BODY: Tip: NORDIC HINGE The Nordic hip hinge, also known as the harop curl, is a highly effective exercise for developing hamstring strength and resilience. To perform it, kneel on a soft surface with your feet anchored securely under a stable...
Full Body: Tip: CONTRAST METHOD The contrast method in fitness generally means combining a lower speed (heavier) exercise with a higher speed (lighter or no weight) exercise. This method is often used in athletes who focus on high power output,...
Performance (Leg focused): Tip: CONDITIONING MODIFICATIONS The conditioning pieces on Wednesdays include short AMRAPs with a "buy-in" on cardio equipment. This format will be different depending on your fitness level. If you can only get a few reps...