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
- 6 strict pull ups
- 9 high box jumps
- 12 deadlift (225/155, 185/125)
- 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)
- 30 db russian twist
- 20 heavy russian kb swings
- 10 v- ups
- 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