Warm-up prior to workout
WOD: We will be doing 5 different Phases for the Main WOD.
*Set Gym Boss or Interval App to: 60s Work, 3s Rest, 6 Sets, 30s Transition Time after Completing each Round*
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
Perform the following 3 Exercises for the stated amount of Reps below. The twist is, you have a Minute to complete the 5, 10, 15 Reps. At the top of the minute, start at the top again. Complete 6 Minutes Total. Depending on your Fitness Level, you may not finish everything and that is ok. Complete 6 Minutes Total. Pace yourself!
- 5 Squat Thrusts: *Feet Hip Width *Keep Hands Below Chest *Stay strong in Push-Up Position – Squeeze Quads & Butt *Modify by avoiding Jump & Step to Push-Up Hold *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- 10 KB/DB/Heavy Object Squats (Hold Weight in Both Hands if possible): *Feet Shoulder Width *Hinge from Hips *Squeeze Shoulder Blades throughout Movement *Squeeze Butt at Top of Movement *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- 15 MB/DB/Heavy Object Push Press (Not a Squat – Just Hinge): *Feet Hip Width *Start by Holding the Weight at Chest with Elbows Down > Hinge > Push weight Overhead as you Stand > Return to Start > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Butt at Top *Modify as needed with reverse flys *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
30s Rest (Review Sprints)
As a Group: Sprints/Bike/Row/Tramp *Modify as needed
30s Sprints x 15s Rest x 4 Sets
30s Rest (Review Below)
III. Group B: Perform the following 3 Exercises for the stated amount of Reps below. The twist is, you have a Minute to complete the 5, 10, 15 Reps. At the top of the minute, start at the top again. Complete 6 Minutes Total.
- 5 Squat Jacks: *Hold Weights to make harder *Start with Feet Together & Arms to Sides > Hinge & Squat > Perform Jumping Jack > Repeat *Lift Collar Bones 1” *Lock Shoulders Back & Down *Modify without Jump *Keep Belly in for added Stability – Breathe rhythmically
- 10 Floor Presses: *Keep Hands Below Chest *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- 15 Rows w. TRX, DB, KB’s, Sandbag: *Squeeze Shoulder Blades at End ROM *Keep Hands Below Chest *Draw belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
As a Group: Sprints/Bike/Row/Tramp *Modify as needed
30s Sprints x 15s Rest x 4 Sets
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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