wednesday

Happy April Fool's Day!! Today Phil and I get to take over leading the ship and wanted to give a heads up as the workouts programmed look a bit different. We are using the NC Fit Collective Programming (done by Jason Khalipa) for the next couple months to see how we like it. NC Fit Collective is providing both a normal gym type workout and an at-home workout. So you will see options for both going forward through April. The at-home workouts do usually require a dumbbell or some sort of weight so if you are struggling with enough equipment to complete the at-home workouts please reach out and we will do our best to get you what you need to stay STRONG!!!

Warm-Up

:20 ON / :10 OFF x 9 SETS
MVMNT 1 - DB Deadlifts
MVMNT 2 - Ring Rows or bent over DB rows
​MVMNT 3 - Mountain Climbers 

Strength

4 SETS
7-10 Tempo Wide Grip Pull-ups (3111)
8 Deadlifts (Building)
​1:00 Hollow Body Hold (Score is Weight)

Met-Con

EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Bike
MIN 2 - 5 Deadlifts (255/175)|(185/125)
MIN 3 - 10 Box Jumps Overs (30/24)|(24/20)
​(No Measure)

At-Home Strength

10 Slow DB Curls
10 Slow DB Sumo DL
1:00 Hollow Body Hold
​(Score is Weight)

At-Home Met-Con

EMOM x 12 MINUTES
MIN 1 - :45 Run, Bike, or Row
MIN 2 - 20 DB Suitcase Deadlift
​MIN 3 - 7/7 DB Reverse Lunge