top of page
Search
  • Writer's pictureStephanie Russell

Saturday 9:30am Booty Class

Warm Up

2 Rounds

10-Good morning's

10- Alternating Good mornings

10-Banded Monster walks right & left

10-Slow air squats


EMOM X 15

1. 3 Heavy Sumo Deadlifts 80% of 1 Rep Max

2. :45 second Handstand Hold

3. Rest


Workout...

0:00-4:00

Max Cals on Bike


Rest 3:00


3 Rounds

20 Squat Jumps on wallball

8 Burpees over Rower


Rest 2:00


2 Rounds

50 Banded Bicycle Crunches

100 KB Hip Flexor Lifts (50 each leg)


Rest 1:00


1 Round

1:00 Bulgarian Split Squat Hold in the Bottom!

(Accumulate 1:00min hold on each leg)


Done ✅ Stretch!


24 views0 comments

Recent Posts

See All

Friday PVX: T.U.P. HERO

Workout Front Squat Heavy Set of 20 12min ‍ * Look To Beat Attempt From 7/12/24 ‍ "T.U.P." [HERO] 15-12-9-6-3: Power Cleans (135/95) Pull-ups Front Squats (135/95) Pull-ups ‍ Time Cap: 18 Minutes ‍ Ac

Thursday PVF: 50 rep sculpting

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min 50 rep Sculpting -50 reps per movement 4 min per movement *more than 1min left +10reps 1 min rest 1 set each DB bench incline press 50/30 KB/DB box

Thursday PVX: Hold Still

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min Workout "Hold Still" 5 Rounds For Time: 400 Meter Run 30 AbMat Sit-ups 20 Lateral Barbell Burpees 10 Hang Cleans option: Front Rack Reverse Lunges

Comments


bottom of page