06/22/2022 Back & Biceps

EMOM 12 Mins

4 Exercises 3 Rounds
Hammer Curls – 20
Jackknives – 20
Wide Back Rows – 20
Goblet Squat & Press – 20
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Split Room HIIT 45/15
6 Exercises 2 Rounds
Shrug & Calf Raise/Sit Ups
Calf to Press/Butterfly Extension
Yates Row/Seal Jacks

6/14/2022 Back & Cardio

HIIT 25/25/10

6 Exercises 4 Rounds
Band Rows/Trunk Twist
Shrug & Calf Raise/Squat & Overhead Raise
Marching Crossover/Skaters
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Met Con 30/0
5 Exercises 4 Rounds
Angel Extension
Seated X-Body Crunch
Reverse Fly
Hip Lifts
Double Drop Squat

6/8/2022 Legs & Back

Met Con 30/0

5 Exercises 4 Rounds
Rotational Rows
Squat Taps
Plank & Heel Raise
Back Extension (ball)
Knee Strikes
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Linear Circuit 25/10
5 Exercises 4 Rounds
Diagonal Lunge
Praying Frog Crunch
Seated Band Row
Ball Squats
Jump Rope

5/26/2022 Back & Core

HIIT 45/15

4 Exercises 3 Rounds
Marching Bridge
Star Sit Up
WoodChopper  R/L
American Swing
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Traditional Set
5 Exercises 3 Rounds
Back Extension (ball) – 20
Frog Chop Crunch – 20
Bent Arm Row – 20
DB Sit Ups – 20
Prisoner Squat – 20

5/17/2022 Back & Core

HIIT 35/10

5 Exercises 3 Rounds
Reverse Flies
Reverse Lunges
Reverse Crunch
Reverse Press
Row & Kickout
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Ascending Pyramid Set
5 Exercises 3 Rounds
Back Row – 10
T-Back Extension -12
Kick Up Crunch – 15
Butterfly Back Extension – 20
Row Jump – 25

5/11/2022 Back & Biceps

 

HIIT 25/10

5 Exercises 4 Rounds
Wide Back Row
Sit Up & Twist
Ball Rollout
Lunge & Curl
Upper Cuts
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Traditional Set
5 Exercises 4 Rounds
Upper Back Rows – 15
Seated Hammer Curls – 15
Seated Squat – 15
Straight Leg Crunch – 15
Lateral Jacks – 20

5/2/2022 Back & Shoulders

5 Exercise 4 Rounds
Squat Press – 15
Seated Band Row – 15
Seated Band Press – 15
Rocket Man Extension – 15
Jumping Jacks – 20
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Linear Circuit 25/10
5 Exercises 4 Rounds
Deep Squat
Butterfly Extension (ball)
Standing Overhead Press
Straight Arm Crunch
Jump Rope

4/27/2022 Back & Core

Traditional Set

5 Exercises 4 Rounds
Back Extension (ball) – 15
Standing Side Crunch – 15/side
Back Rows – 15
Toe Touches – 15
Plank Jacks – 15
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Met Con 30/0
5 Exercises 4 Rounds
Alternating Yates Rows
Plank Twist
Reverse Fly
Push Through Crunch
Hopping Crossovers

4/26/2022 Back & Legs

Met Con 30/0

5 Exercises 4 Rounds
Triple Threat Back Row
Reverse Lunges
Triple Threat Chop Crunch
Butterfly Extension
Front Kicks
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AMRAP – 12 Mins
4 Exercises 
Romanian Deadlifts – 15
Lat Pullover – 15
Prisoner Squat – 15
Row Jacks – 25

4/20/2020 Back & Biceps

HIIT 35/10

4 Exercises 4 Rounds
Wide Bicep Curls
Elevated Crunches
Single Arm Rows
Hopping Rows
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Traditional Set
5 Exercises 4 Rounds
Y Raises – 15
Hammer Curls – 15
Push Through Crunches – 15
Reverse Fly – 15
Lateral Jacks – 20