Workout of the Day
Fitness
“2-3 Sets NFT – Single leg focus Warm Up
40X1 x 6-8 reps/leg Curtsy Step Down
rest 30sec
10m Monster Band Walk Forward and Backward
rest 30sec
Theraband Clamshell Side Plank Thrust x 10-12/side
rest 60sec”
A. Box Squat
21X1; 3,3,3,3,3; rest 2-3mins *Increase load each set – make only last set TOUGH *Box Height is such that when seated thighs are parallel to floor
B.
3-5 Sets Increasing Effort Per Set
“5 DB Front Squats
4 Alternating DB Front Rack Reverse Lunges/leg (8 total)
3 DB Thrusters
rest 15sec
10m Lateral Sled Drag/Side
rest 15sec
15 BJSD 30/24″”
rest 15sec
Row 60sec with Damper Setting at 10
rest walk 2mins
*Choose a load on the dumbbells you can successfully do unbroken for all reps. OK to increase load each set. *Every set increase the total number of Calories you get on the Rower and increase the speed of your box jump step down *If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.”
Tuesday
“ATV’s 2 x 8ea with 2sec Pause
Banded Pass Through 2 x 20
Banded Pull Apart + Press 2 x 10
Shoulder flexion x 60-90sec ea arm”
“5 attempts to find 1 Rep Max Axel Bar Bench Press
3×3 Axel Bar Bench w/5sec pause
3 x 8 Single Arm KB Bench @32X1
Russian Dip 3 x 5 @31X1
*russian Push Ups as progression or seated Russian Dips”
“AMRAP 8
10 wtd Burpee + Push Up + Renegade Row
150ft Pinch Grip Carry”
Standing Wrist CARs 3 x 3 ea direction
Tuesday, April 30th
More from Heyday Elite Fitness
While most diets focus on severe calorie restriction (eating less) and excessive cardio (doing more) we try to take a bit of a different approach.
Tell me if you’ve ever said something like this, “I wanna GET in shape” “I wanna GET skinny” “I wanna GET more of this….GET better
I’m going to let you in on a dirty little secret… If I only did things I **felt** totally capable of…. I’d DO VERY little.
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