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Strength train shoulders, front shoulder raise, side shoulder raise, shoulder press and shrugs. 6 to 8 reps 3 sets to failure.
3 sets of 6 to 8 reps of chest presses, 3 sets of fly’s flat on bench 6 to 8 reps, 3 sets of bicep curls on incline bench 6 to 8 reps, 3 sets of preacher curls 6 to 8 reps.
1 minute rounds of split snatches, box jumps, toes to bar and push ups. 5 rounds then run 1 mile.
10 minutes kettlebell swings, 10 minutes kettlebell dead clean jerks, 10 minutes kettlebell swing snatches. Go for load.
Hit he heavy bag, 3 rounds, 1 minute each, 1 minute off. Run 1 mile, hit heavy bag 3 rounds, I minute off between each round.
50 kettlebell swings, Row 40 calories, 30 push ups, 20 pull ups, 10 burpees. Amrap 30 min.
10 minutes of kettelbell swings, 10 minutes kettelbell dead clean jerk, 10 minutes of kettlebell swing snatches. Go for reps an load.
1 minute rounds of battle ropes, crossover plank, squats with bells, lunges rear foot elevated and tire flips. 30 minutes.
1 minute rounds of rower, box jumps, shoulder press, jumping pull ups and burpees 30 minutes.
1 minute rounds of battle ropes, tire flips,walking lunges sprints and burpees 30 minutes
Row 500 meters, squat and press with 2 bells 10 reps, 10 box jumps. 10 ring dips. Amrap 30 min.
10 minutes of kettlebell swings 10 minutes of kettlebell swing clean jerk 10 minutes k.b. swing snatches Go for load and reps.