Fitness Redefined

A. 5 sets 6-8 /side DKB front rack deficit reverse lunges 6-8 /side DKB front rack lateral elevated lunges 20 sec /side Flying plank hold...

A. 4x3 /side hanging ring shoulder squares @ 3333 – B. 5 sets 6-8 /side UL Ring Rows rest while partner works 6-8 /side UL Push-ups rest...

A. 3 sets 4 /side Windmills 30 sec. accum. hanging – B. 5 sets 6-8 /side DKB front rack deficit reverse lunges 6-8 /side DKB front rack...

A. 5 sets 8 /side Elevated Lunges with banded abduction (band just below knee) @ 3313 (v_^-) 4-6 Front Squats @ 5511 (v_^-) – B. 5 x...

A. 7x1 Power Clean and Jerk – B. 25 AMRAP 5 Strict HSPU 10 Jumping/Kipping Pull Up 15 DB/KB Walking Lunges 200m Run/300m Row 1...

A. 4x6-8 Cross Body Banded Squats @ 3331 (-v_^) *Add KB in fron rack when necessary – B. 4x8-12 Alt. Strict Press Kneeling 4x8-12 Alt....

A. EMOM 8 8 SA KB Snatches *alternate Arm/Round – B. 5x 6-8 Strict Ring Dips into 4-6 Pistol Eccentrics on Box/Side – C. 12 Amrap 4 Power...

A. 4 sets 8-12 /side Elevated deficit lunges @ 3310 (v_^-) *with banded abduction, just under knee 30 sec /side suspended side hold...

A. Anti-rotational holds 20 sec. work, 10 sec. rest to switch sides: (a) Feet shoulder-width apart (b) Split stance (c) Feet as close as...

A. 5 sets 4-6 /side Adductor Raises* 4-6 /side Glute Bridges* 4-6 Front Squats @ 5515 (v_^-) *focus on feeling the muscle – B. AMRAP 10...

A. 6x1 Power Clean 1 Clean – B. YGIG Teams of 3 4x Down&Back SB Carry into 12-15 Hip Extensions – C. 18 AMRAP 20-18-16-14-...@30/35/40/45...

A. 6x 3-4 Reverse Hypers @ 5550 (^-v_) *legs apart, not together, do not over extend low back – B. Deficit Push-ups @ 5515 (v_^-) – C....

30 min EMOM of: 1st - 8-10 burpee box jump over 2nd - 15 Double kb swings 3rd - 16 kb front rack walking lunges – Rest 5 min and then...

A. KB Windmill 5x4/Side Slow and controlled Eccentric – B. AMRAP 20 8 BeatSwing/K2H/K2E/T2B 12 Push Ups 16 Goblet Squats/SB Squats – C. ...

A. 15 Min Handstand Practise with Forearm Support – B. 5x3-5 Tempo Back Squats 2-4-1-1 – C. Amrap 9 12 Wall Balls 15 Sit Ups/Tuck Ups/V Ups

A. 12 Min to teach Kipping Pull Up Progression/YGIG Teams of 3: 6-10 – B. 4x6-8 BSSQ with 5 Sec Eccentric/Side – C. Amrap 10 1 Length KB...

A. 3x YGIG Teams of 3 2x As Slow as possible Pull Up Eccentrics try to get 10-20 sec/Rep – B. 4x12-16 Walking DB/KB Lunges – C. AMRAP 16...

In Teams of 2, 30 min Amrap of: 50 Clapping planks 40 Partner Jumping Squats 30 Partner Athletic Burpees 20 Lunges 10 Half Wall Climbs...