DAILY PROGRAMMING

FRIDAY March 22

It's our fearless leader, Pieter's, BIRTHDAY! Give him a high five (or a chest bump) when you see him and make sure to do him proud in class today!  BUILD WARM UP 2 x10 PVC Pass Through 3 x (10 x Kneeling DB Press + 10+10 Banded Russian Twists / 10 Scap Pull Ups)...

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Thursday March 21st

BUILD WARMUP: 2 x 5+5 Single Leg off Box Squat/ 10 x Hamstring Slider / 10 x Pike on Rower 3x8 Barbell Bridge to MAX. 1 Min Rest MAIN EVENT 30 Min EMOM 1: 8 x Banded RDL 4010 Tempo 2: 10 Cal Row 3: 50ft Heavy Farmer Lunge 4: 15 x Weighted Feet Anchored Sit Up 5: 15 x...

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Wednesday March 20th

BUILD PURPOSE: All Body Build. GPP. Conditioning WARMUP: PVC Mobility 3 Rounds 100ft Waiter Walks + 10/10 Single Arm KB Swing + 20 x Med Ball Russian Twists STRENGTH:  From low blocks. Bar sits at mid shin. 1 x Power Clean + 1 x Hang Power Clean E90sec for 7 Rounds...

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Tuesday March 19

BUILD PURPOSE: Second week of our German Volume Training.  Try to add 5/10/ 20 lb from last week depending on how intense last week felt WARMUP: Upper Body Mobility 2 x ( 20 x Banded Tricep Press down / 10 x Ball Slam / 20 shoulder tap) STRENGTH:  10x10. Bench Press +...

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Monday March 18th

BUILD PURPOSE: Second Week of German Volume Training. Try to increase the weight 5, 10 or 20lbs depending how intense last weeks session felt WARMUP: Lower Body Mobility 15 x Chair Squat / 10 x Cossack Squat / 5 x Jump Squat STRENGTH:  Back Squat 10x10/ 1 Min Rest...

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Saturday March 16 / Sunday March 17

BUILD PURPOSE: All Body Build WARMUP: 800 m Run Outside 3 x ( 20 x Banded Pull Aparts / 100ft Farmer Carry/ 10 x Plate G20)   MAIN EVENT 7 rounds FT 10 x Alternating DB Snatch @50/35 lbs  (RX+ @60) 10 x Burpee 100ft Overhead Walking Lunge with 45/35/25 or 15lb...

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