Fitness Redefined

A. 2 sets of: laying on an incline with chest on the bench (keep shoulder back and down) 6-8 T-raises 6-8 Y-raises 6-8 I-raises – B. 5...

A. 10-15 min hang clean Practice – B. 5-7 sets of: 1 hang clean Pull + 1 hang Power clean C. 10 min Amrap of: 15 m Heavyish KB Suitcase...

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. 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 10 sec. /side hamstring contraction (with ball) 10-12 Sumo Deadlifts (don’t touch floor, elevated feet if necessary) – B. 4x6-8...

A. 3 sets 15-20 Adductor raises (use metronome) 20-30 sec. hamstrim contract (use a ball) _ B. 4 sets 4-6 leg raises 30 sec. /side plank...

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. 4 sets 4 Jefferson curls with 4 sec. pause at bottom 4-6 Thoracic AP glides in squat position* *hold onto to something when necessary...

A. 5 sets 4-6 /side DKB Romanian Deadlifts @ 5511 (v_^-) 10 Alt. SB cross G2W – B. 4x 6-8 Static Dips @ 3333 (v_^-) – C. Alt. EMOM 12 1:...

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. 10 Min Headstand Practise Top Position Hold of 10-20 Sec – B. 5x3 Tempo Front Squats 3-5-1-1 – C. 5 Rounds 9 BB Thruster 9 Burpees...

A. 4x20-30 sec Pike Compression Hold Top Position – B. KB Windmill 5x4/Side (Slow and controlled Eccentric) into 12-14 Walking KB/DB...

A. 5x1 Length Crab Walk into 6-10 Beat Swings/Knees2Elbow/Kipping T2B – B. 3x 12-15 Ring Row into 6-8 Double KB Push Press – C. 5 Rounds...

A) 15 mim EMOM: 1 min: 30 sec Wall Sprints 2 min: 40 sec alternating table top reaches (10 sec. each) 3 min : 10-12 athletic burpees – 5...

A. 5x5 Romanian Deadlift @ tempo 1033 – B. Teams of 2 Synchro WOD 10 Amrap Sync 10 athletic Burpees Sync 10 T2B Sync 100 m Run – C....

A. 4x 10-12 BSSQ/Side into 3-7m Handstand Walk Rest 60 Sek – B. 8 EMOM 6 KB Snatche/Side – C. 7 Rounds 7 KB Thruster 7 Burpees

A. 4 sets of: 5-8 One Arm Push ups – B. 5 sets of: 2-3 Segmented Deadlift @ 2 sec pause at 2“ off the floor, mid-patella, mid-thigh – C. ...

A. 5 sets of: 6-10 Glute Bridge DB/KB Bench Press @ 2001 – B. 5 sets of: 2 Push Press + 1 Push Jerk @ KB´s – C. 12 min Amrap of: 7...