Dynamic and Static Strength

Start the week off strong with this classic Training Room strength session know as thirty move thirty hold. This dynamic and static session will give you what you need to help enhance your day!

This strength focus session is known to put us outside the comfort zone a little bit, but is certainly doable for all levels of ability.

We will begin with a strength circuit that combines 30 seconds of movement followed by 30 seconds of ISO holds.

Make sure to select your resistance wisely, or choose body weight movements if you’ve been out of the gym for a while or new to this style of training.

Here’s what the circuit looks like…

Perform 30 seconds of the movement in full range, hold for 30 seconds then rest for 30 seconds before moving on to the next exercise.

Complete 4 rounds of the following:

• Pull ups, assisted pull ups or ring row
• Squats (with or without weight)
• Ab choice
• Overhead press or push up
• Low back (superman, bird dog,back extension, wall hinge, hip bridge)

Here’s the finisher:

Pick 1 cardio item and complete the following intervals:

• 60 hard/30 easy
• 60 hard/25 easy
• 60 hard/20 easy
• 60 hard/15 easy
• 60 hard/10 easy
• 60 hard/5 easy
• Sprint 60 to the end!

Let’s have ourselves a strong week of training!

Don’t forget to registered for ROW for HOPE!

If you don’t plan on competing, please consider a donationj to the JAG Funf for brain cancer research.

Go here to register or to make a donation.

ALSO…

For anyone interested in our fitness retreat, check out ALL of the details here.

First deposits are due on May 15 to secure your spot in this amazing event.