Fitness Redefined

A. 4 Sets YGIG Teams of 3 4 /side wind mills – B. 4 Sets 8-10 /Side BSSQ with a 4 Sec Eccentric r75s – C. EMOM 20 I 30 Sec Row II 40 Sec...

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...

AI. YGIG Teams of 2 3 Sets 1 Length /Side Uneven Carry – AII. YGIG Teams of 2 2 Sets 1 Length /Side Uneven Carry backwards (partner...

A. Choice -> Find a Partner or 2 and Work on one Gymnastic Movement for 12-15 Min I N2W Straddle Handstand Balance rest 30-60 Sec II 8-12...

A. 4x 20-40 Sec Chin Up Hold rest 90 Sec – B. Show Turkish Get Up 2-5 Min – YGIG Teams of 2 4-5x 1 Turkish Get Up/Side use instable...

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: 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. 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. 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. 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. 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 15-20 Calf raises (raised surface) @ 3033 (_^-v) 6-8 /side Alt. elevated bicep curls with 3 sec squeeze* *Don’t forget to...

A. 3x20 Double KB Deadlift into 1 LL Rope Climb – B. EMOM for 7 min 6 Double DB/KB G2S – C. 3 Rounds 15 Wall Balls 10 American KB Swings...

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. 3x 8-12 /side Lateral Lunges @ 5500 (v_^-) *3 sets per leg, explosive push up, lunge on an elevated surface for more depth, KB in...