Monday Lift Session

 

Warm Up with: Bar Mobility, Box Jumps, KB "round-the-world", roller.

LIFT:

5 sets of 5 reps (60-65-70-75-80% 1RM)

Muscle Snatchs

Front Squats

Jerk from Rack

Finished with:

10 Burpees EMOM for 10 minutes

Cooldown, stretch, hydrate then post protein intake.

Partner Barbell FROG

PUT THIS OLD ONE UP LOOKING BACK AT THE HEAT TO COME!!

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Saturday Morning Workout 

Partner Barbell FROG 

All the movements are taken from the FROG Fitness model. 

(Supermans=Overhead Press; Leapers=Overhead Squats; Core Killers=Ab Wheel; Mojos=Squat Thrusters) 

Workout:

-10 OH Presses, 10 OH Squats, 10 Ab Roll-outs, 10 Squat Thrusters 

- Partner does Plank entire time it takes you to finish 

- Switch 

- Repeat this cycle 5X

- Running clock 

* Try to hold bar during your turn on bar without dropping 

** Barbell for modifies, Bar w/120lb for prescribed

Just a tad under 100 degrees and humid. Took us over 30 minutes

Barbell Frog Video

#scffit #frogfitness #publicsafetywellness @erhfrog