January 21, 2015 admin

01/21/15

1a. 4×8-10 Floor Press, rest :30
1b. 4×8-10 Ring Row, rest :30

2a. 4×8-10 Partner Glute Raise, rest :30
2a. 4×30 Partner Med-Ball Sit Up (15 each), rest :30

3. 5 Rounds (6min Cap)

15 KB Deadlifts
10 KB Swings
5 Goblet Squats
*Must set the KB down after each set of each movement


Competitor’s Program

1a. 3×4-5 DB Bench Press, 21X1, rest :60
1b. 3×4-5 Strict Wtd. Pull Up, 21X1, rest :90

2. 2 Sets:

4mins @ 85%:

3 Deadlifts 275/185
30 Double Unders

Rest 3mins

4mins @ 85%:

10 Target Burpees
10 KB Swings 32/24

Rest 3mins


“The journey of a thousand miles begins with one step.” – Lao Tzu

Group Fitness vs. Individual Design Training Model

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