The news updates for the Compound
WARM-UP 2:00 Cardio Choice into… 3 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – DB Alt. Snatch *Both movements = 1 Set STRENGTH 6 SETS ON A 15:00 CLOCK 12 DB Suitcase Shrugs 12 DB Strict Press 12 Single DB Front Raise WORKOUT 3 SETS FOR MAX REPS 1:30 […]
WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES 8 Goblet Lunges + 8 Single DB Strict Press BODYWEIGHT PUMP AMRAP x 5 MINUTES 10 Alt. Bicycle Crunches 10 Glute Bridge-Ups 10 Leg Lifts FULL-BODY SWEAT WORKOUT EMOM x 8 MINUTES MIN 1 – Cardio Choice MIN 2 – AMRAP of 4 Single DB Deadlift […]
WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Mountain Climbers 20 Bicycle Crunches 10 Lateral Jumps Over DB 5 Up-Downs PUSH x PULL STRENGTH 4 SETS ON A 12:00 CLOCK… 12 DB Chest Flys (:02 Pause at Top) 12 DB Upright Rows (:02 Pause at Top) PUSH x PULL WORKOUT AMRAP x 12 […]
WARM-UP 2:00 Cardio Choice into… EMOM x 3 MINUTES 20 Jumping Jacks + 20 DB Toe Taps STRENGTH EMOM x 12 MINUTES MIN 1 – :45 Slow DB Front Squats MIN 2 – :45 Slow DB Romanian Deadlift MIN 3 – :45 Tuck Hold (Score is Weight) WORKOUT EMOM x 8 MINUTES MIN 1 – […]
We are finally open! Extra precautions are practiced to ensure everybody’s safety. We look forward to seeing everybody back at it!
WARM-UP 1:00 Cardio Choice, into… AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs, into… AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees FULL-BODY STRENGTH E2MOM x 14 MINUTES 10 DB Romanian Deadlifts 8 DB Bent Over Rows 6 DB Ground to Overhead FULL-BODY WORKOUT ON A 3:00 RUNNING CLOCK… […]
At Home WARM-UP 2:00 Cardio Choice into… EMOM x 3 MINUTES :30 High Knees :30 Air Squats FULL-BODY STRENGTH EMOM x 5 MINUTES 12 Alt. DB Snatch + Max Double Unders -2:00 Rest EMOM x 5 MINUTES 12 Alt. DB Power Clean + Max Double Unders FULL-BODY SPRINT WORKOUT 8 ROUNDS, :20 ON / :10 […]
At Home WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 20 Mountain Climbers 10 DB Upright Row 10 DB Strict Press 10 Air Squats PUSH x PULL STRENGTH 4 SETS FOR MAX REPS 1:00 – DB Sumo Deadlifts 1:00 – DBL DB Overhead Hold 1:00 – DB Slides PUSH x PULL WORKOUT 5 SETS […]
At Home WARM-UP 2:00 Cardio Choice into… EMOM x 3 MINUTES 50 Single Unders into Max Lunges BODYWEIGHT PUMP 5 SETS ON A 10:00 CLOCK… 1:00 Cardio Choice 12 Burpees (Score is Each Set for Time) FULL-BODY SWEAT WORKOUT EVERY 4:00 FOR 5 SETS 30 Alt. Jumping Lunges 30 Air Squats 30 Glute Bridge-Ups* then […]
At Home WARM-UP 1:00 Cardio Choice, then… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – Up-Downs PUSH x PULL STRENGTH EMOM x 15 MINUTES MIN 1 – 20 DB Push Press MIN 2 – 15 Goblet Upright Rows MIN 3 – 10 DB Up-Downs PUSH x PULL WORKOUT […]
At Home WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 DB Deadlift :30 Plank :30 Cardio Choice STRENGTH 4 SETS ON A 12:00 CLOCK 3 DB Hang Squat Clean 5 Renegade Rows 7 DB Thrusters FULL-BODY WORKOUT 4 SETS FOR MAX REPS 1:00 – DB Hang Squat Cleans 1:00 – Tuck-ups 1:00 – […]
Warm-Up 2:00 Cardio :30 Rest :30 Jumping Jacks :30 Alt Samson Stretches :30 Rest :30 Single DB Swings :30 High Knees Strength 3 rounds 10 DB Push Press w/ slow lower 7/7 DB Forward Lunges Workout 3 sets AMRAP x 4 minutes 15 Single Arm DB Push Press Left 15 Single Arm DB Push Press […]