GreenStrength Sessions Sept 16-21

Monday Sept 16th

Warm up with 10min of general mobility. Rocking, crawling, rolling, etc..

A - DBL KB Front Squat 4x6 31X1 tempo
rest 60sec
A - Staggered Stance DBL KB Suitcase RDL 4x8 31X1 tempo
rest 2min

B - Suitcase KB Reverse Lunge (Bell on front leg side) 3x8/8 3111 Tempo
rest 30sec
B - KB Swing 3x20
rest 2min

C - Conditioning - Simply move from 1 exercise to the next. You will only go through this 1 time
-Row or Ski x3min for max calories
-Goblet Squat Hold at 90 degrees x1min
-DBL KB Farmers Walk x2min
-Crawl x2min
-KB Swing x50 reps

Tuesday Sept 17th

Warm up by picking 5 different mobility exercises
-Scorpion, Leopard Rocks, Sumo Squat, Pump Stretch, Hip Bridge Shoulder Rolls
Do each exercise smoothly for 45sec on - rest 15sec - 2 rounds through (10min)

A - DBL KB Press x5 immediately into 500m Row or Ski
rest 3-4min after - 3 total rounds

B - KB Rack Walk 3x 1min on - 1min off

C - Band Complex 3 rounds
-Goodmorning x20
-Hammer Curl x20
-Face Pull x20

Wednesday Sept 18th

Warm up by doing 10min of mobility work. Move your body!

A - KB Sumo DL 4x6 3111 tempo
rest 1min
A - DB Single Arm Floor Press 4x12/15 each arm (pause each time for 1sec on floor)
rest 2min

B - Barbell Supine Row 3x quality reps
rest 30sec
B - Prowler March 3x lap
rest 2min

C - Cardio Machine of choice - 50 cal achieved fast

Thursday Sept 19th

Warm up with 3 rounds of Pavel Warm Up

A - TGU - 5 per side

B - KB Swing Emom
14min - x10 swings EMOM

C - KB Gorilla Row 3x10/10
rest 30sec
C - KB Clean 3x5
rest 2min

Friday Sept 20th

Warm up with
-50 frog rocks
-50 jumping jacks
-50yds accumulated crawling

A - DB Tall Kneeling Overhead Press 4x8 31X1
rest 30sec
A - Tall Kneeling Band Pull Apart 4x15-20
rest 2min

B - Split Stance Single Arm KB Bent Row 3x8/8 31X1
rest 30sec
B - TRX Strap Fallouts 3x10/10
rest 30sec
B - DB Hammer Curl 3x10
rest 2min

C - Deadbugs 3 x30sec on - 30sec off

Saturday Sept 21st
9am - CARS with Greg
10am - Kettlebells with Marc