Fitness Redefined

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. Handstand Straddle Wall 7 min to Freestanding Handstand 7 min – B. 4x PI Alternating Knee together Squats PII 6-8 Arch Presses – C....

A. 3x1 Clean Pull 1 Clean High Pull – B. 6x1 Clean (Power) – C. 5x4 Back Squat with 5 sec eccentric

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. 3 sets of: 3 clean pull (medium weight with focus on extension) 3 sets of: 3 tall clean (light weight with focus on pull and turnover)...

A. 3 Rounds 6-8 /side UL Push-ups 30 sec Side plank – B. Practice Cross Toes to Bar (a) Alternating single-leg (b) Both legs together...

A. Practice flying plank and work up to 20-30 sec holds per side – B. 4 sets 6-8 /side UL Ring Rows @ 1331 (^-v_) 6-8 Front Squats @ 5510...

A. Strict Muscle Up on Boxes 15 Min – B. 4-5 Deck Squat Progressions 10 Min – C. 6x10-20 Ring Support Hold into 10 Sissy Squats

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. 5x3-5 Back Squat @3-5-1-1 into 6-8 Strict HSPU – B. E90S for 9 min 3 BB G2OH moving up in weight if efficient – C. 8 Rounds 8 KB...

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. 6x2 Front Squats – B. 4x 6-8 RNT Split Squats/Side with 5 sec eccentric into 6-8 deficit HSPU rest 60 sec – C. 10 EMOM 5-7 T&G Power...

A. N2W Handstand Joint Mapping 10 Min > different circles or tilts for feet, knee, hip, thorastic – B. 5x3 Back Squat with 4411 – C....

A) 2-3 Sets of: 6-8 Good Mornings 6-8 Double KB Bent Over Row – B) 4 sets of: 2 High Hang Clean Pulls + 1 Power Clean – C) 4-5 sets of: 2...

A. Headstand Hold Practise 10 Min – B. 4x6-8 RNT Split Squats/Side @ tempo 3310 into 8-10 Front Squats – C. YGIG Teams of 2 6x10 cal Row ME

A. Handstand Practise 10 Min – B. 4x8-10 Back Squat – C. Amrap 15: 5 Burpees over the Bar 10 Thruster (UB) 15 Sit Ups/Tuck Ups/V Ups

A. 5 sets of: 4-6 Rope Pull ups (add weight if to easy) – B. 4 sets of: 3 Back Squat @3001 – C. 3 Rounds for time of: 500 m row 15 Double...