Join me and @SabrinaStrong on Saturdays at 1:30.
We’ll be teaching this semi-private strength and conditioning class weekly.
It’ll be located on 105 & Broadway at The BEFIT NYC studio.
For more information contact us.
Tag: beautiful
8/13/16
WarmUp6 Sets
:30 Row- 1:00 Cossack Squats/Downward Dog
Then;
10 Sets
10 TrapBar Deadlifts (155/245)
10 DB Overhead Press (20/40)
Then;
5 Minutes Sled Push (100% of BackSquat)
Then;
4 Minute AMRAP of 6 PushUps + 3 PullUps
Then;
3 Minutes Sled Drag (120% of Deadlift)
Then;
1 Mile Run (Outside Preferably) @85% Intensity
Then;
STRETCH & Recover
Visualized Greatness!
Words are powerful, contagious and underrated.
Be Great!
Gladiator
“What we do in this life- echoes an eternity.”
Be mindful of your actions.
8/4/16
WarmUp400M Run
20’Band Tears
10′ Shoulder Dislocaters (PVC Pipe)
Then;
5×3 Strict OHP @75%
Then;
4×4 PushPress @80%(of your strict Press)
Then;
3×15 Seated Overhead Dumbbell Press
3×10 Strict Hanging Leg Raises
Then;
15 Minute “AMRAP”
12 KB Swings
9 Dumbbell PushPress (50s)
6 ChinUps
30 Battle Rope Slams or 3 Burpee BoxJumps
Then;
12 Minute EMOM
Minute 1: 150M Row
Minute 2: 5-7 Strict Handstand push-ups OR 10-15 Pushups (feet elevated
2 Sets
25 Lateral Dumbbell Raises
25 Front Dumbbell Raises
Then;
5 Minute of Accumulated Hanging
7/31/16
WarmUp3 Rounds
8x Spiderman Lunges with a Rotation
6x PushUps
4x 15″ Pigeon Poses (2 Per Side)
20″ Dead Hang (PullUp Bar)
Then;
5 Sets
2 Muscle Snatches 50-55%
4 OverHead Squats
Then;
6 Sets
X3 Power Cleans @65%
X30″ HandStand/PushUp or Dip Hold
Rest 1:00 & Repeat
Then;
3 Sets Unbroken
15 Kettlebell Swings (16/24KG)
10 PushUps
500 M Row
Then;
2 Sets
20 HighBox StepUps (Lightly Loaded)
20 Bent Over Row (16/24KG)
Then;
12 Minute Run:
1:00 On- 2:00 Off (80%-50% Effort)
Then;
STRETCH/FOAM ROLL (7-10Minutes)
ANY QUESTIONS- Feel free to Contact me
🏋🏽Grab a friend & “Get after it”
7/29/16
WarmUp
5Sets
100 Meter Row & 15 Seconds Rest
Then;
3×3 BackSquats @75%
2×1 Backsquat @85%
2×2 Backsquat @80%
2×10 BackSquat @65%
Then;
5 Sets of:
5 Back Squats @ 70%
5 ChinUps+10 Pushups
Then;
3 Rounds “For Time”
30 Walking Lunges
15 Burpee ChinUps
Then;
6 Minute Lateral Sled Drag (Alternate Side Every Minute)
Then;
STRETCH
Understand THIS! (Seek Help)
If you chose to adopt an instrument- would you seek professional guidance? An instructor who would gradually teach you the necessary? Or would you embark on that journey alone?
…
Training is no different.
Your decision requires guidance. One-on-one instruction, or the embrace of literatures, videos, and workshops in the area of said concern, so understand this!!! And DO NOT begin this fitness journey without a proper understanding of what’s being done, or an objective eye.
You only have one body to play with- respect it, care for it and let it realize its full potential.
Seek an objective eye… Or go article/YouTube crazy on “how to” material.
Mens Sana in Corpore Sano
#movewpurpose #crossfit #fitness #beautiful
Simplicity is Beautiful
Warm-Up:
50 Calorie-Assault Bike or 75 Calorie Row
Work up to a Heavy Triple Bench Press
Then:
4×6 With 80% of the Heavy Triple
Then:
5 Sets:
6 ChinUps- 8 Ball Slams- 10 Compound PushUps rest 60″ Between sets
Then:
2 Sets:
50 Pace Farmers Walk (challenging)
Dips Near Failure
Then:
1000 M Row (For Time)
Then:
10:00 Mobility/Stretch Cool Down
