Custom Fitness

Workout, Wednesday 6/8

Warmup:
2rds.
1 minute choice machine
5 L/R WGS
10 bootstrap squats
10 push ups
10 Spider-Man lunges
30 sec. dead hang
5 bb push press

Strength:
Push Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:
4 RFT
Run, 400 m
8 Strict pull-ups
16 Sandbag Bear Hug squats (use feed bag) 😉

Workout, Monday 6/6

Happy 4th of July‼️ Y’all have a safe and wonderful day celebrating with family and friends!

Workout, Friday 7/3

Workout, Wednesday 7/1

Workout, Monday 6/29

Workout, Friday 6/26

Warmup:
2rds.
1 minute choice machine
5 inch worms
5 L/R bird dogs
10 banded pull aparts
10 banded pass throughs
10 banded good mornings
5 jumping air squats

Strength:
Deadlift 1-1-1-1-1
90-95% 1RM

WOD:
5RFT:
12 Row Calories
50’ Dumbbell Walking Lunge,15 Ibs.
12 Chest-to-bar Pull-ups
12 Toes-to-bars

Workout, Wednesday 6/24

Warmup:
2rds.
1 minute choice machine
10 bootstrap squats
5 scap pull ups
30 sec. dead hang
10 Spider-Man lunges
21 I-Y-T’s
5 bb push press

Strength:
Push Press 2-2-2-2-2
Use the heaviest weight you can for each set.

WOD:
AMRAP 20
15 Dumbbell Push-ups
10 Dumbbell Squats,15 Ibs
200m run

Workout, Monday 6/22

Workout, Friday 6/19