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

floFOCUS

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

10.03.24

Cardio Work

for time (45-min)

2 rounds

  • 500m row/ski
  • 40 cal bike
  • 30 burpee slam balls
  • 20 box jump overs
  • 1-mile run

10.02.24

floLIFT

2×10 goblet cossak

(only add weight if hitting full rom)

4 sets: (rpe 7)

  • 1 power clean 
  • 1 hang squat clean
  • 1 jerk

2 sets: 2 clean & jerk @70%

 

for time (14-min)

40-20-10

  • db snatches

30-60-120

  • double unders

10.01.24

Total Body

40-min running clock

2 rounds

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

2×10: behind the neck push press (narrow grip) (rpe 6)

  • rest 1:30-2 min

3×6: bench press (rpe 6)

  • rest 1:30-2:30 min

amrap

infinity ladder

10-12-14-16-18-20……..

  • total lunge to wall ball
  • mb sit ups
  • total oblique slam balls
  • trx pull ups
Go to Top