Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Lower Focus Workout

Warm up:
Swing, High pull, Snatch combo x 10 L/R x __ sets
Thumb up at head level!! Right in line with your nose….
Have them hold their thumb up in front of their nose with no bell.

Workout:
1. 40 seconds each:
Front Squat left, then Swing/High Pull/Snatch Left…then same on Right.
No rest between sides.

2. Dbl Bell Front Squats to a 10 Second Cadence x 10 reps.
Set bell down between beeps

3. 5 Single Snatch off the Deck, then 5 Dbl Front Squat between L/R = 2 sets

4. Double Bell Squat Thrusters to a 12 Second Cadence x 10 reps.
Set bell down between beeps
Optional: Single Bell and hold @ the top, then 2nd beep = clean & hold bottom.

5. Squat Style TGU with Sandbag over shoulder x 5 L/R

6. Sandbag squat to chair with calf raise at top x 10.
Superset with Good mornings x 10

7. Squat thrusters with Sandbag x 5,
Then hold last one and do 5 alternating step back lunge X 2 sets.

8. 10 Suitcase deadlifts, s/set with 10 dbl swings x 5 sets

9. Split Snatch (Newbies = Heavy 1 Handed Dead Swings) x 6 L/R
Step Back Dragon Lunge (ALTERNATING) – 1 minute

End/If time:
15 seconds on/15 off: Jump Squats or Body Weight Squats (6 cycles)
Single Bell Front Squats 30 Sec L/R (Can use a medicine ball for touch and go Target if needed) = 1min

Eqyptian Squat

Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Upper Focus Workout

Warm up:
100 Swings of choice

Workout:
Crush Kbell Bicep Curls x 8-12
Superset with:
Seated Shoulder Press x 8 – 12 L/R
And Lying Chest Press x 8 – 12 L/R
(optional laying back on Swiss Ball if cannot get down on floor)
X 3 sets


Lying Skull Krushers x 8-12
Superset with:
Get up Sit up with a Press at Top and bottom of each x 5 L/R
X 3 sets


Kneeling Tricep Extension x 8-12
Superset with:
Kneeling Shoulder Press x 5 L/R
And Kneeling Upright Row x 8 – 12
X 3 sets


Optional:
One or Two Hands Anyhow x 5 L/R
Kick butt!

End:
Hang and Stretch on Bar
Dowel Chest/Shoulder stretches
And/Or Seated Pretzel

Workout of the Day

FITNESSXT 4550 Plainfield Ave., Grand Rapids, MI 49525 213 N. Michigan Ave., Big Rapids, MI 49307 Lower Body Focus Workout Warm up: Sandbag (or Kettlebell) x 10 Front Squats Two Hand Kbell GS Dead Swings x 10 X 2-4 Sets Sandbag Back Squats (or Kettlebell Dbl Front Squats) x 10 Split Stance Jump Squats x 10 X 2-4 Sets Rest if needed, then Work Out: Heavy Bell High Pull Swings x 10 Left/Right Sandbag x 10 Front Squats (or Kbell Front Squats) = 5 L/R Heavy Bell GS Deadlifts x 10 Left/Right Sandbag x 10 Front Squats (or Kbell Back Squats) Rest Heavy Bell High Pull Swings x 10 Left/Right Sandbag x 10 Clean & Jerks (or Kbell C/Jerks) = 5 L/R Heavy Bell GS Deadlifts x 10 Left/Right Sandbag x 10 Clean & Jerks (or Kbell C/Jerks) = 5 L/R Rest Heavy Bell High Pull Swings x 10 Left/Right Sandbag Alternating Step Back Lunges (or Kbell) x 10 Left/Right Heavy Bell GS Deadlifts x 10 Left/Right Sandbag Alternating Split Stance Stationary Lunges (or Kbell) x 10 Rest End: Two sets of each for tabata of 30 seconds on 30 seconds off Heavy Two Hand GS Dead Swings Front Squats L/R Step Back Lunges Plie' Squats Stationary Dragon Lunge L/R (Optional): 1 Hand hard style Swings x 100 (10 Left/Right x 5 sets) or Crossack 10 Left/Right x 5 sets = OUCH!