AMRAP Sprints,Shoulders,Bi,Tri

AMRAP in 25 min.

4 ten meter high knee sprints
20 OH DB presses 15/20 ea.
20 DB biceps curls 15/20 ea.
20 OH triceps ext 15/20

Post rounds completed to comments.

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HomeSytle - 10 meter sprint alt.  

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Everyone...THIS is Ben.  He's been coming to GPP for years.  You've probably met him before, but you might not recognize him since he lost 35 lbs!  Strong work Ben! 

Hit the Deck

With  a deck of cards perform exercises as drawn for each of the following:

Hearts = pushups
Diamonds = situps
Clubs = squats
Spades = burpees

Numbered cards are done for reps as numbered
Face cards are 10 reps
Aces are 15 reps
Jokers = 400m run

As soon as 1/2 the class is done with the card - we move on!
Rx is awarded to those who do all reps

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Homestyle is done as written above.

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Some have asked, "what elaborate process do you guys use for creating workouts?"  Here are two of our processes. 

3 sets of 10

Straight sets.  3 sets of 10 reps each:

ring dips
power cleans AHAP
toes to bar leg raises

Post reps completed and weight used to comments.

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Home Style - for those offsite with limited equipment.

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Q:  Why OH Tri Extension on knees?  

A:  Usually, the purpose of doing OH triceps extensions is for the extra muscle shaping properties of this specific exercise.  Muscle shaping works best with strict form.  Extra help from the ankles, knees hips or torso will take away from the intention of this exercise.  Therefore, we encourage doing them from the knees to eliminate extra participation from secondary movers.  Thus keeping the focus on the primary muscle group (triceps) we are aiming for.  

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Kim, you look amazing!

Tabata Supersets (Long)

Perform 20 seconds of work followed by 10 rest for 5 rounds each (10 total Tabatas).  The following exercises are to be done in superset fashion (you will go from exercise 1, directly to exercise 2, then back to 1.  Repeat this sequence until you've completed all 5 rounds.  Then go to the next pair of exercises.)

Supersets are:

clapping pushups
OH triceps ext 15/20

situps
v-twists

Aussie pullups
BB biceps curls 25/45

squats (air)
box jumps switches

Post reps completed per exercise to comments.

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Homestyle Tabata Supersets

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Lizz and Wes are putting on an AMAZING tri camp right now in AZ. If you tri, you should go to one of these.  The sense of community is very strong and the training is unparalleled.

Pullin'

5 rounds.  Each movement is deliberate.

5 chinups
10 DB biceps curls (strict) 15/20
15 Aussie pullups
250 m. row

Post Rx to comments.

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Pullin' (homestyle) - for those doing this workout at home with limited equipment.  

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 What is this "homestyle thing?" - We get dozens of letters from folks all over the world (nearly 2500 people per day check into our website) asking how to alter our workouts to work for them at home. They want our unique programming (thanks to your efforts and amazing results), but have found it hard to follow along without the advantages of having the equipment we have here at the gym.  We also get hit up by our local GPPeeps about how to alter workouts off-site.

Our goal with the homestyle workouts is to give folks who are off-site many of the same results you could get here at the gym.  Unfortunately, without the right equipment, you can never get ALL of the efficiency and effectiveness of our gym workouts..., but you can get da** close.  

We hate the thought of someone trying to follow our programming in earnest at home or off-site without knowing how alt the workouts.  So, we are going to help where we can.  We plan to post these daily.  

If you are following from home or off-site and have some basic equipment including several sizes of bands (light, medium, heavy) and some dumbbells (8,10,12,15,20 pounds and up), you can get many of the same benefits of our workouts.  Total investment in your home gym needn't be much higher than $70-80 - at first.  We will have a full write-up on how to spec your home gym coming up soon.  Eventually, you are going to need more equipment.  But, the basics will carry you for several months to a year.   

Pumped to be storming it with our "homestyle" GPPeeps.  We promise to get better at them, over time.  Let us know how we are doing and how we can help you.  Also, let us know how you are doing here in the comments.  

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Speaking of "amazing results..."

Fun with Lunges

(Homestyle - do as written)

Complete 3 rounds:

20 uni lunge presses R 15/20
20 uni lunge presses L 15/20 
20 uni lunge curls R 15/20
20 uni lunge curls L 15/20
20 uni lunge curl & press R 15/20
20 uni lunge curl & press L 15/20
200 m run 

Post Rx or scale to comments

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This workout caps off a pretty rough leg week.  How they doing?  Nice work.  It has been a rough one.  We have been continuously amazed at you, your determination and your results.  We are looking forward to weigh-ins this Saturday.   

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Candice finds a way to make a movement that was already hard, unbelievably more so.