floFOCUS2024-08-28T17:24:13-04:00

floFOCUS

10.10.24

Cardio Works

for time (40-min)

4 rounds

  • 2o slam balls
  • 20/15 cal bike/ski (alternate)

*rest 2-min after 4 rounds are complete

4 rounds

  • 200m run
  • 20 trx jumping pull ups

10.09.24

floLIFT

2×10 bulgarian split squat

(only add weight if hitting full rom)

4 sets:

  • 1 power clean (rpe 8)
  • 1 hang squat clean
  • 1 jerk

 

2 sets: 2 clean & jerk @75%

18-min amrap

  • 400m run
  • 20 kb swings
  • 10 burpee box jumps

10.08.24

Total Body


40-min running clock

2 rounds

  • 2 total kb oh farmers walk
  • 8 each s/a db shoulder press
  • 8 each s/a upright row (high pull)

2×8: behind the neck push press (narrow grip) (rpe 7)

  • rest 1:30-2 min

3×6: bench press (rpe 7)

  • rest 1:30-2:30 min

 

4 rounds

  • 15/12 cal bike
  • 12 total front rack lunges
  • 9 t2b/k2e
  • -max rep push ups (until failure)

*rest 1-min between rounds

10.07.24

Push/Pull

25-min

3×6 bent over row (rpe 7)

  • rest 1:30-2 min

2×6 rdl (rpe 7)

  • rest 1:30-2 min

3×6 deadlift (rpe 8)

  • rest 2-3 min

*if complete, amrap

  • 15 butterfly sit ups
  • 10 cal bike

 

emom-4 rounds

  1. 6 strict pull ups
  2. 9 high box jumps
  3. 12 deadlift (225/155, 185/125)
  4. 15/12 cal ski

10.06.24

Pump&Sweat

Open Gym tomorrow, this workout will be up on the screen.

4 rounds

  • 20 goblet squats
  • 15 db bench press
  • trx rows (until failure)
  • :30 max sprint bike

Rest 1:30 between rounds

4 rounds

  • 10 each bulgarian split squats
  • 15 db shoulder press
  • 24 total alt. bicep curls
  • 4 total farmers carry (across gym and back=2 reps)

10.04.24

Leg&Core

22-min

2 rounds

  • 15 each iso squat banded abduction
  • 15 each band stationary lunge

 

3×8: back squat @75%

  • 2:00-3:00 rest between

emom (5 sets)

  • 3 front squat @65%

 

emom (4 rounds)

  1. 30 db russian twist
  2. 20 heavy russian kb swings
  3. 10 v- ups
  4. plank hold
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