The news updates for the Compound
WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES 10 Single DB Russian Swing + Max Sit-ups STRENGTH 4 SETS ON A 12:00 CLOCK 3/3 Slow DB Turkish Get-Ups WORKOUT ON A 4:00 RUNNING CLOCK… 20 Hand Release Push-ups 30 Single DB Swings 75 Double Unders -1:00 Rest ON A 6:00 RUNNING CLOCK… 40 Hand […]
WARM-UP 2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees STRENGTH E2MOM x 12 MINUTES 12 DB Hang Clusters WORKOUT 4 SETS FOR MAX REPS 1:00 – Alt. DB Power Cleans 1:00 – Single DB Floor Press* 1:00 – Single DB Flutter Kicks** […]
WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Front Squats* *Hold DB Across Chest BODYWEIGHT PUMP EMOM x 8 MINUTES MIN 1 – 12 Tuck-ups + Max Tuck Hold MIN 2 – 12 Up-Downs […]
WARM-UP 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into… EMOM x 2 MINUTES :30 Single Unders :30 Burpees STRENGTH 5 SETS ON A 15:00 CLOCK 10 Slow DB Forward Raises 10 Slow Arnold Presses 10 Seesaw Bent Over Rows* *1 Rep of Seesaw Row = L Row + R […]
WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 SA Russian DB Swing (R) 10 SA Russian DB Swing (L) 5/5 Single DB Deadlift STRENGTH 3 SETS FOR MAX REPS 1:00 – DB Sumo Deadlift 1:00 – Tuck-Ups 1:00 – Wall Sit -No Additional Rest b/t Sets- WORKOUT E2MOM x 10 MINUTES 10 Tuck […]
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 […]