tabata

WEEK 12 - SHOULDER PRESS

Cari staying rigid during some ring rows

Cari staying rigid during some ring rows

Shoulder press 2x2 @ 92.5%

Tabata - 8 rounds of each movement 20 sec of work followed by 10 sec rest
Hollow hold
L-sit
Seated DB shoulder press
* 1 arm remains fully extended overhead while pressing with the other. Do this for 4 rounds then switch pressing arms. This will be done twice. *

WEEK 4 - SHOULDER PRESS


This video was attached to the article yesterday. It's such a powerful video I decided to share it. Worth the watch!
Shoulder press 6x8 @ 60%

Tabata -- 8 rounds of each movement 20 seconds work / 10 seconds rest
A1. Hollow rock
A2. V-crunch
B1. Copenhagens (one side)
B2. Copenhagens (other side)

May 09 2019

Katherine, Tara, Shawna, and Mike with some push-ups every minute

Katherine, Tara, Shawna, and Mike with some push-ups every minute

Push press 1RM
OR
Push press 5RM
OR
Push press 5x5 @ 70 - 80%
OR
Push press 10x10 @ 55 - 60%

Tabata -- 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
1/2 kneeling landmine press
1/2 kneeling landmine press
Dead bugs
Landmine twists

Apr 23 2019

Julianne with some Tabata renegade rows

Julianne with some Tabata renegade rows

Tempo bench press 3x1-2 @ 95% 3-1-0-1
OR
Tempo bench press 5x5 @ 70 - 80% 3-1-0-1

Tabata
8 rounds each movement of 20 seconds of work followed by 10 seconds of rest
Push-ups
DB floor press
Renegade rows

Apr 11 2019

Some of the ladies working on some tempo knees to elbows

Some of the ladies working on some tempo knees to elbows

Push Press 3x3 @ 85%

Tabata
8 rounds of each movement - 20 seconds work / 10 seconds rest
Dead bug Pallof press (one side)
Dead bug Pallof press (other side)
Side plank (one side)
Side plank (other side)

Mar 28 2019

A busier 6pm session with some plate pushes and backward lunges

A busier 6pm session with some plate pushes and backward lunges

Push press 4x4 @ 80%

Tabata -- 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
Arnold press
Hanging L-sit
Side plank (one side)
Side plank (other side)

WEEK 14 - BENCH PRESS

Lindsey, Shawna and Andrew with some low handle prowler pushes

Lindsey, Shawna and Andrew with some low handle prowler pushes

Bench press 2x1-3 @ 95%
Then
Bench press 2 x 3-4 @ 90% of 95%

Tabata
Push-ups
Renegade rows
DB floor press

WEEK 6 - PUSH PRESS

Lindsey, Katherine, Tara, and Michelle with some pull-up negatives to help strengthen the lats

Lindsey, Katherine, Tara, and Michelle with some pull-up negatives to help strengthen the lats

Push press 4x6 @75%

MERCURY I

Tabata
A1. DB push press
A2. DB lateral raises
Dead bugs
KTE

MERCURY II

Tabata
A1. DB push press
A2. DB lateral raises
Dead bugs
KTE

MERCURY III

Tabata
A1. DB push press
A2. DB lateral raises
Dead bugs
KTE