Coaching Corner

Nisha

12/11/2023

Bench Press (32.5#)

Alt Biceps Curls

12/8/2023

Back Squat (15#)

Front Squat (15#)

Overhead Squat (PVC)

Back Squat 

5x25

3x30

2x30

Metcon

Box Step Up (w/8 lbs dbs)

Incline push-ups

12/7/2023

Deadlift

Metcon

DB over shoulder (20#)

Alt Rev Lunge

12/6/2023

Overhead Press

Push Press

Metcon

Box Jumps (18")

Alt DB Snatch (8#)

Day 3 - 11/27/2023

3 Rounds

2 min ski erg

16 sit-ups on Hoist Ab Bench

8 Alternating lunges

Finished in 9:32

Day 3 - TBD

Warm Up

Jumping Jacks

Hip Hammy Flow

Crossover Symmetry

Metcon

3 Rounds for time:

200 m run (sub in row or ski depending on weather)

10 med ball squats

10 alt reverse lunges

Bench Press

5x5

25

25

30

30

35?

Day 2 - 11/13/2023

Warm Up

Jumping Jacks

Hip Hammy Flow

Crossover Symmetry

Metcon

3 Rounds for time:

40 rope skips

10 ring rows

5 push-ups (chest elevated)

Deadlift

5x5

36

36

47

47

55#

Day 1 - 11/11/2023

Warm Up

Jumping Jacks

Hip Hammy Flow

Crossover Symmetry

Metcon

3 Rounds for time:

20 step-ups (12-12-20")

10 sit-ups

5 overhead press (15-15-20#)

Accessory

3 sets of 8 reps each arm

Standing Alt Biceps Curl (8 pounds)

Triceps Kick Back (4.5 pounds)

30 minutes total workout

-----------------------------------------------------------------------------------------------

Day 4 - TBD

Participants TBD

Warm Up

Jumping Jacks

Arm Circles

Seal Swings

Crossover Symmetry

Strength

3 sets of 8 reps

DB shoulder press

DB alt biceps curl

Barbell skull crushers

Box Jumps

Core

3 sets of 15 sit-ups

Cash Out

600 meter walk holding 10 pound plates

Day 3 - 2022.7.19

Diya

Warm Up

10 up downs

10 back extension

Crossover Symmetry

Strength

3 sets of 8 reps

Back Squat - modified to single leg squat

Deadlift

Strict Press

Core

3 sets of 8 sit-ups - skipped

Cash Out

500 meter row

Day 2 - 2022.07.13

Diya

Warm Up

Mountain Climbers

Hip Hammy flow

Strength

3 sets of 8 reps

Bench Press

Strict Biceps Curl

DB Overhead Extension

Alt reverse lunges

Core

Weighted Plank hold 30 seconds

Cash Out

1000 meter row

Day 1 - 2022.07.08

Ratna and Diya

Warm Up

2 rounds of jumping jacks, arm circles, seal swings, throw downs

Strength

3 sets of 8 reps

DB shoulder press

DB alt biceps curl

DB triceps kick back

DB box step ups 12"

Core

2 sets of max reps in 30 seconds

sit-ups

rest 60 seconds between rounds

Cash Out

600 meter walk