12/23/25

AM Workout (0615)

This morning was a very fun class... lots of cardio, great way to start the day ... got a ton of intensity out of this. 

A.

AMRAP 2:

20/16 Cal Echo Bike

Max Shuttle Runs (25’)

Rest 2 minutes

AMRAP 2:
300’ Shuttle Runs (25’ increments)

Max Cal Row 

Rest 2 minutes 

AMRAP 2:

20/16 Cal Row

Max Echo Bike Cals 

Rest 2, then repeat everything for a second time (22 minutes total) 

-Result = 

31 / 18 Shuttle Runs

34 / 27 Cal Row

27 / 24 Cal Bike 

B.

EMOM 12 (3 sets) of:

Min 1 - 8-12 DB Bench Press

Min 2 - 8-12 DB Bent-Over Rows

Min 3 - 8-12 Ab-Wheel Rollouts

Min 4 - 5 Tempo Reverse Snow Angels @ 1111

-2x50# DB for the BP and rows for 3x12 and the 8 reps on the ab-wheel rollouts 

PM Workout (1400)

Had a very solid afternoon session... felt strong throughout and enjoyed getting this in. 

A.

Back Squat

3 sets x 5 reps (345 last week)

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-355# across 

B.

Front Front Squat

2-3 sets x 10 reps

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-2 sets at 205# for 10

C.

Deadlift

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2 sets at 405# for 12 

D.

Leg Press or Narrow Stance Back Squat

2 sets x 10-15 reps

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-540# for 2x10

E.

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-220# for 2x10

F.

Calf Raises 

4x15-20

-4x20 at 310# 

G.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x8, BW