Pretty good. Nice Vids.  Easy on the eyes. 

Hoping this tracks last weights when we cycle back to this workout.

Richard

All the push muscles..
Quads, chest, shoulders, tris.

Walkouts

Gorilla squat

- Begin on your hands and knees in table pose, with a neutral spine
- As you inhale and move into cow pose, lift your sit bones upward, press your chest forward and allow your belly to sink, lifting your head, relax your shoulders away from your ears, and gaze straight ahead
- As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward, releasing your head toward the floor

Cat Cow

Thoracic Opener

Around the Worlds

- Stand upright, arms extended straight forward of the shoulders, holding the band with an overhand grip
- Initiate the movement by performing a reverse fly, bringing the hands out laterally to your sides
- Keep your elbows slightly flexed as you perform the movement, stretching the band toward the chest
- Pause at peak contraction before returning to the starting position under control

Band Pull Aparts

Band External Rotation

Warm up

Heels Elevated Front Squat

Tricep Plank Press

Superset

Dual Z Press

Banded push up

Dumbbell Split Squat

Dumbbell Standing Lateral Raise

SUPERSET

Single arm Kettlebell Snatch

Push up to Pull through

Dumbbell Goblet Squat

- Grasp an overhead bar and hang at arms length
- Holding the upper body steady, bend your knees and raise them up as high as you can, flexing your abs throughout the movement
- Pause at the top before slowly lowering both legs back to the starting position with control

Hanging Knee Raise

- Jump rope with the rope passing under your feet once each jump

Jump Rope

AMRAP

Full Body Push 
3/20/25

Rest/ Mobility
4/30/25

Full Body Functional
4/29/25

Pretty great workout just tricky to complete.

Sadly, this workout is not conducive to a busy city gym; 

Deadlifts and having a flat bench as well, is tricky, but not impossible;

Doing a circuit with a lat pull down, cable crosses and dips in one circuit is almost impossible. 

Wish I had a gym truck in my yard, would
be killer.

Love the finishers.

Full Body Strength
4/28/25

OFF
4/27/25

Brett

Conditioning
4/26/25

Full Body Pull 
4/25/25

Full Body Push 
4/24/25

Rest/ Mobility
4/23/25

Full Body Functional
4/22/25

Full Body Strength
4/21/25

OFF
4/20/25

One of the best conditioning workouts I’ve ever done

Hyrox Workout
4/19/25

Full Body Pull 
4/18/25

Very good. Didn’t have time for the last part though

Full Body Push 
4/17/25

Rest/ Mobility
4/16/25

Full Body Functional
4/15/25

Full Body Strength
4/14/25

OFF
4/13/25

Killer workout.  
Would be helpful to just add lefts and rights instead of saying complete set on each side.  
If the timer and breaks could just run with a pause if needed, would be great versus removing notifications, resetting break, resetting 1min timer.  Just a good constant flow so not touchy touchy phone. 
Also, a 3-5 second count down on timers would be great if you’re leaving this reset timers on.  It take away from the workout.  
I gotta go stretch. 😮‍💨❤️✔️🥳

Ok, that one sucked. Definitely HYROX right there. Served its purpose but holy sh*t.

I don’t say this a whole lot but I’ll probably never program that workout again. 😅

Hyrox Workout
4/12/25

Hammytron

Full Body Pull 
4/11/25

Full Body Push 
4/10/25

Rest/ Mobility
4/9/25

Full Body Functional
4/8/25

Great lift, I probably will narrow these down a bit going forward. Didn’t have time for the last circuit. Will likely stick to one circuit (three movements) per workout

Like these super set workouts.  Some groups are a little tricky in a busy gym.  Taking up a rack for deadlift and then jumping on cables can be tricky.  Groupings could reflect one station set ups.

Full Body Strength
4/7/25

Rest 4/6/25

Hyrox Workout
4/5/25

Those dumbbell skiers are way harder than they look 🔥

Full Body Pull 
4/4/25

Bit too long for me. I ended up doing an extra set of the first superset which threw on an extra 5-10 minutes. I’ll saving the last AMRAP for the next push day ✌🏼

Full Body Push
4/3/25

Rest/ Mobility
4/2/25

Never judge a book by its cover. Pistol Squats suck 🇬🇧

As short as this workout looked..it was still a doozy 😮‍💨 ran out of time, only got through 4 rounds on part 2.

Full Body Push 3/20/25

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