Welcome to your first assessment workout! Enjoy the first week of training! Reminder that warm ups are now assumed that you have done it before we start our class. If you didn’t, then perform 30 Burpees at arrival . This will ensure you will get the most quality and training to your program and not run out of time.
Warmup
- 3 Sets Not For Time (NFT):
- 6-8/arm @ 3011 Seated Landmine Press
- rest 15sec
- Quadruped Crawl 10m Slow Deliberate
- rest 15sec
- 6-8 Single Arm Dumbbell External Rotation 30X0
- rest 60sec
+ Shoulder Mobility 3-4mins Supine Shoulder Flexion x 90-120sec/side
- Quadruped Crawl https://youtu.be/OA23BcPrFxM
- Dumbell Ext Rotation Elbow on Knee https://youtu.be/WwyuTrmFPKY
- Seated Single Arm Landmine Press https://youtu.be/fazRQrQceGc
- Supine Shoulder Flexion https://youtu.be/N_wIK-Zpuug
Tempo Example – Tempo reads as follows:
- 3 seconds Down
- 0 seconds Pause at bottom
- 1 seconds going Up
- 1 seconds Pause at top
- most key is that you maintain the tempo on the way down and you absolutely cannot stop moving with a pause at the top.
A1) — Barbell Z Press
- 5151; 4-6reps; rest 90sec x 3
- Demo video https://youtu.be/D73Oy2m-Uoc
A2) — Dumbbell Upright Row
- 3111; 6-8reps; rest 90sec x 3
- Demo videohttps://youtu.be/fy-Ou88ruAk
B1) — Handstand Hold
- 25-40sec Unbroken; rest 60sec x 3
- Demo videohttps://youtu.be/ksWW0q78GhU
B2) — Pronated Pull Up Isometric
- 25-40sec Unbroken; rest 60sec x 3
- Demo videohttps://youtu.be/PtxPHXIcHo0
B3) — Supine Leg Lowering
- 41X0; 8-12reps; rest 60sec x 3
- Demo video https://youtu.be/W885Cp1l9LA
C) — 3-4 Sets NFT
- 30sec Good Morning Hold (65/45lbs)
- 30m Kettlebell Farmers Walk (TOUGH load for you)
- 30sec Ring Row Hold
- 12 Narrow Grip Tricep Push Up 20X1
- rest 90sec
- *based on your energy levels and time restraints stop at 3 sets or complete 4. *throughout the program you may see suggested weights for men/women, but always modify as needed so you can complete all the sets specified – quality first!
- Farmers Walk https://youtu.be/kaQWccrfY40
- Ring Row Hold https://youtu.be/xG8vvYKaNfw
- Good Morning Hold https://youtu.be/dV8dGbUaGPY
- Narrow Grip Tricep Push Up https://youtu.be/faSq4ZzBndU
Khang
A1) 30kg press 4 reps
A2) 10kg 6 reps
B1) 25 sec hold
B2) 25 sec chin hold
B3) 8 reps
C) 3sets of
24kb
30sec hold
12 tricep pu
A1- 25kg 3 rounds 6 reps
A2- 12.5 x8
B1- 30 sec (wall walk hold)
B2- 10 sec 8 sec 8 sec 6sec
B3- 9 reps 8 reps 7 reps
C- 2 sets 24kb fast walk 1 set slow
20 sec hold
12 tricep push up
A1 – 40kg 5 reps
A2 – 15kg 8 reps
B1 – 40sec
B2 – 30sec
B3 – 10 reps
C1 – 3 rounds
30kg good morning holds
32kg KB farmers carry
30 sec ring holds
12 tri push ups
A1- 15kg 6rds 3 reps
B- 4kg 8 reps
B1 40sec handstand hold
B2- 1st round 20 secs, 2nd round 30 secs, 3rd round 20 secs
B3- 12
C- 4 sets of
8kb
20 sec ring hold
12 tricep push up
A1)30 KILOS 5 REPS
A2)10 KILOS 6 REPS
B1) 20 SECS
B2) 20 SECS
B3) 8 reps
C3) 25kilos dumb bells
12secs ring holds
12 triceps push ups
A1) 20Kg press 5 reps
A2) 12.5kg 8 reps
B1) 25 sec hold x 2, 15sec hold
B2) 5 sec chin hold
B3) 12, 8, 8reps
C) 3sets of
20Kg good mornings
32kb
30sec hold
12 tricep push up