Fitness Redefined

Clean Session - A. 2 sets per arm Seated banded elbow circles + flickers (in rack position) Seated banded scapula circles + flickers (in...

WEIGHTLIFTING A. E2MOM 16 2 Clean - B.4 Sets r90S 4 Tempo Front Squat 4 Ecc 4 Hold - C. 3 Sets YGIG 10-15 Reverse Hypers

A. 4 Sets I HHang Clean into I Push Press I Hang Clean into I Jerk B. Clean & Jerk r90-120S when it gets heavier use the time to work up...

A. 3 Sets YGIG 1 Hang Muscle Clean 1 Hang Power Clean 2 Push Press - B. 20 Min r90s 1 Clean&Jerk - C 3 Sets YGIG Teams of 3 30-40 Sec KB...

A. 4 Sets 4-6 Pull Ups with a 5 Sec Eccentric 30 sec /side rotating side plank – B. Teach KB Clean 5 Min then do 5 Sets YGIG Teams of 2 5...

A. 2 sets of: 14-16 alternating DKB bento over row (kb‘s inside legs) 20-30 sec /side elevated single leg glute bridge – B. 4-6 sets of:...

A. Joint prep sequence in a front squat position – B. 5 sets Tall power clean + tall full clean – C. 3 sets High Hang Pull + High hang...

A. 3 sets not for time of: 6-8 landmine romanian deadlift @2101 5 seated tall ninja box jumps – B. In 15 min get in as many quality sets...

A. 3 sets not for time of: 8-12 banded tricep extensions 8-12 DB/KB pull over – B. 5 sets of: 6-8 alternating glute bridge KB floor press...

A. Joint prep sequence in a front squat position – B. 5 sets Tall power clean + tall full clean – C. 3 sets High Hang Pull + High hang...

A. Practice 20 minutes 2 Hang clean Pulls 2 Hang Power Cleans 2 Hand Squat cleans *complete unbroken - B. 5 sets 6-8 Push-jerk (optional...

Hero Wod „Nils Müller“ Dieses Hero Wod ist unserem "Event Manager“ Nils a.k.a Legolas gewidmet. Er wurde vergangenem Dienstag an der Nase...

A. Joint prep sequence in extension position B. 5x2 high hang Clean pull (not high pull) C. 5x2 hang Clean pull (not high pull) D. 5x2...

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. BB Warm Up for Clean & Jerk _ B. 35 Min to Clean and Jerk 1 Rep (goal is to make most of the lfits, not just go after high weight and...

A. 4x2 Muscle Cleans _ B. 6x1 Clean into 2 Front Squats _ C. 4x 20 Sec Hold Hang Position in Clean Grip @light weight (Cue active Back...

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. 4x 4 Sec Hold in each Position, Clean Grip I Mid Chin II Hang III High Hang – B. 4x2 Power Clean when it gets heavier 4x1 Power Clean...