MoveWPurposeNYC

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.

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

8/3/16

WarmUp
3 Sets (R/L)

-Low Lunge with a Rotation 15″

-Pigeon Pose 15″

-Couch Stretch 15″

-DeepSquat with a Walkout 5x

Then;
8×3 Deficit Deadlifts @70% (Speed & Integrity)

Then;

2×10 Banded Deadlifts @50% (Speed Through the middle)

2×250 M Row

Then;

5 Sets

20 KB Swings (24/16)

40 M Bear Crawl

10 Calories Assault Bike

Rest 2″ & Repeat

Then;

3 Sets (2KBS)

15 Swings (20/12)

10 Cleans

5 Strict Press

10 Squats

15 Burpees

Rest 1:30 & Repeat

Then;

2 Sets Unbroken

250 M Row

25 PushUps

25 Sumo KB Deadlifts

30″ Weighted Plank

Then;

100 Dumbbell Skull Crushers

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

7/28/16 

 

Warm-Up5 Minute of Squat Patterning & Shoulder Mobility

6×2 Power Snatch – From Blocks @70%

Then;

5 Sets

3 Front Squats @75%

6 PullUps

9 PushUps

Then;

4 Rounds
15 Calories on Skierg

12 DB Snatches (Alternating Arms)

10 PushUps

Then;

3 Sets

15 TrapBar Deadlift @60%

15 Tricep Pushdowns

Then;

2 Sets

25 Leg Press

STRETCH

5/23/2015 Easy Day

At a moderate intensity!

15 Minutes:

Minute 1: 10-15 Calorie Row

Minute 2: 8-10 PushUps

Minute 3: 15 KB Swings

Repeat 5x

Then:
12 Minutes:
Minute 1: 8-10 Calories on Assault Bike

Minute 2: 1-2 KB Armor Complexes (2 Clean-1Press-3 Front Squats)

Minute 3: 6-12 Hanging Leg Raises

Repeat 4x

Then:
9 Minutes:

Minute 1: Max Effort SitUps

Minute 2: 10-12 Ball Slams

Minute3: Back Extensions

Repeat 3x

Then: 
6 Minutes of Steady State Cardio.

Run, Bike, Swim, Row, Skierg, etc
The objective today is to move! – To work between 80 & 85% effort. Today shouldn’t feel stressful.