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Wednesday August 15th 2018

Wednesday August 16th 2018 A.) mobility :60 second couch stretch :60 second oh band distraction :60 second t-spine

B.) warm up: 2 rounds of: 200M Row 10 Hollow Rocks 10 Kip Swings 10 Ring Rows 10 Push Ups :10-:15 Ring Support

C.) 3 sets at each station, pick an option you feel comfortable with

Station 1: Option 1: strict toes to bar x8-12 reps Option 2: strict straight leg raises x8-12 reps Option 3: knee raises with a :2 hold x8-12 reps Option 4: Toes to ceiling x8-12 reps

Station 2: Option 1: strict hspu x6-10 reps Option 2: kipping hspu x6-10 reps Option 3: HSPU negatives x3-5 reps @30x1 tempo Option 4: kick up to hs hold x 3-5 reps Option 5: plank to pike on box x3-5 reps Option 6: static DB hold x:30-:60 seconds

Station 3: Option 1: weighted pistol x3-5 reps per leg Option 2: pistol x 4-6 reps per leg Option 3: pistol on box(any height you choose) x 5 reps per leg Option 4: weighted single leg lunge x 5 reps per leg

After each set perform :30-:60 second weighted planks

D.) 12 minute amrap 12 toes to bar/leg raises/knee raises 10 box jump overs 24/20 8 renegade rows 50/35 (Scale as needed)

E.) cool down row/mobility Have fun, work hard, work smart, push yourselves, get strong, and #Trusttheprogram Coach Joshua


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