Fitness Redefined

A. YGIG Teams of 3 3-6 Dragonflag Rolls/Compressions OR 4x1-Skin the Cat – B. 2 Sets PI: 10-12 Hamstring Curls on Rower PII: 5/Side...

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. 3 sets of: 4-6 Landmine Single Leg RDL 30 sec Anti Rotational Hold – B. Every 2 min for 6 sets: 5 Banded Deadlift – C. 12 min Amrap...

A. 3 sets of: 12 Lateral Banded Walks 8 Wide Stance seated Good Mornings @3311 – B. 5 sets of: 3 Deadlift @3101 (make sure you take 3 sec...

A. 8x1 Halting Deadlifts with Snatch grip: 5 sec 1 cm above ground 5 sec 1 cm in front of knee 5 sec 1 cm mid-thigh 5 sec 1 cm infront of...

A. 5x3 Bent over KB shoulder squares, 3 sec each position *back stays straight, non-working arm extended behind back – B. 4 sets 20 /side...

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. 3 sets 4 /side Windmills 30 sec /side hamstring contraction (holding ball) – B. 6x 3-4 Hanging Sumo deadlift @ 1155 (^-v_) *not...

A. 5x3-5 Ring Dips with 4 Sec Eccentric – B. Teach KB Snatch Progression 5 Min EMOM 8 4 SA KB Snatch/Side or 4-6 Double KB Snatch – C. 3...

A. 10 Min to Practise Straddle N2W Balance Hold – B. 4x *4-6 SL Banded Good Morning into 6-8 BB Deadlift *only on the underactive side –...

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. 12 min: 8-12 Reverse Snow Angels rest 15 sec 20-30 sec Side Plank /side rest 15 sec 6-8 Single Leg Glute Bridges @ 5 sec pause in...