Strength Sessions in or Out of the Gym

On Tuesday you can choose from 2 different strength sessions.

We have some new material for you this week, so if you are coming in the gym, there’s a nice strength ladder waiting for you.

If you are NOT yet back in the gym with us, you can do a Kettlebell or Bodyweight Strength Session at HOME and follow along (video below), or you also do the strength ladder posted,

Here’s what the ladders will look like…

3-4 person ladders (alternate with your teammate)

Go up from 2-10 or 1-5 reps for 10 minutes on each one alternating with partners for recovery.

Recovery is key during the strength session if you want STRENGTH GAINS!

• 1 or 2 KB jerks or push presses
• Pull-ups
• 1 or 2 KB goblet or front squats

5 minute finisher ladder

1-5 Burpees or squat thrusts ( everyone is doing jumping jacks when they are not doing burpees)

Sets of 10 Reps

25 minutes Strength Workout

• 10 swings or Supermans
• 5/5 floor press or 10 push-ups
• 5/5 cleans, or 5/5 single leg deadlifts, or 10 marching hip bridges
• 5/5 overhead press, or down dog press
• 5/5 split squat or 10 goblet squats /
• 5/5 KB rows, 10 ring rows, or 5 pull-ups /
• 5/5 push-up plank, 5 walkouts, or 30sec plank:

Alternate Finisher:

30 easy / 20 moderate /10 sprint x 6 rounds

Here are some examples:

1. Jog / run / sprint
2. 1 or 2 KB LC slow / KB long cycle med / jerks,
3. Step-ups / burpees / sq thrusts:
4. row, bike or ski (slow / med / fast)

Get STRONG with us!!