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July 29, 2019

Week 56 - Day 1: 

We apologize for the delay in programming.

Strength: 

5x5 Back Squat @33x1 Go by feel. If feeling good to great build off of last weeks number. Small gains lead to big Results. 

Superset: 

5x 1:00 Max KB or DB Hold 

Metcon:

The American Nightmare 

25ft OH Wal...

July 9, 2019

NYC IGY6 Week 55 - Day 1: 

Warm-Up: 

3 Rounds 

5 Goblet Squats with a :05 Pause in the bottom.

10 Dynamic Straddle Stretches

5/Leg Non alternating Box Step-Ups

Mobilty: 

1:00/ Side Pigeon 

:30/ Side Worlds Greatest Stretch

1:00 Frog Pose

:30/ Side Static Scorpion Pose. 

Strength:...

June 30, 2019

Week 54 - Day 1: 

Core-Con: 

10:00 Of Work 

6 Kneeling to Standing to Kneeling Reverse Lunges with 2x KB 

10 Alternating Seated DB Arnold Presses

Strength: 

Heavy Double Back Squat - Benchmark Number. 

Metcon: 

HI- Rise Roll-Up 

For Time

1000m Row

30 SB Step-Ups

15 Push-Ups

20 SB S...

June 23, 2019

Day 1:

Warm up: Bring Sally up with empty bar. YouTube the warm-up. This was huge in the functional fitness world for a long time.

Mobility- Hip Opener mobility.

Core - Con:

4 Sets

:60 Wall Sit

:30 Hollow Hold

:20 L-Sit Hold or Knee Tucks

Strength:

3x 14 reverse lunges with bar...

June 17, 2019

Day 1:

Warm-Up: Sandbag Bring Sally Up!

Core-Con:

5 Rounds For Quality

10/ Arm ½ Kneeling Bottom Up Kettlebell Presses Increasing

15 Strict Toes to Bar/ Rig Toe Touches

20 DB Box Step Overs

Metcon:

New York City: I Got Your 6 -Anniversary Workout

NEW BLOOD RISING

20:00 AMRAP Wit...

June 9, 2019

IGY6 Week 50 - Day 1:

Warm-Up:

3 Rounds of “Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

Core-Con:

Tabata KB Deadbugs

Strength:

18:00 Back Squat - Set of 5 for the Day  @3331 - AHAP for the Day- Push Yourself.

Metcon:

IGY6 FST - The Truck

3 Rounds

1:00 Maul To Tire Hits

1:00 Box Step...

May 25, 2019

IGY6 Week 49 - Day 1:

Warm-Up:

4 Rounds

:30 Hollow Hold Bar Hang

:30 Deadbug

:30 Side Plank R

:30 Side Plank L

10/ Arm Single Arm Ring Row

10/Leg Farmers Hod Split Squats

Strength:

Back Squat 5 x 5 @3331 By Feel but Push yourself. Your Partner Counts for you.

Core-Con:

Tabata: Rig...

May 17, 2019

IGY6 Week 47 Day - 1:

Warm-Up:

4 Rounds

:30 Bar Hang

50 Singles/ Double Unders

10 Jump Lunges

10 Dynamic Straddles

:30 Squat Hold

Strength:

Back Squat Establish Heavy set of 3 Back Squats  

Then take 50% of Establish Weight - 1 Set for Max Reps

Metcon:

“The Floor Above”

Every Minut...

May 6, 2019

Week 46 - Day 1:

Strength:

20:00 To Establish a Heavy set of 5 Back Squats

Meton:

“The Elite Standard”

50-40-30-20-10

Sandbag Front Rack Alternating Lunges

Sit-Ups

100m Run In between Each Round

Day 2:

Strength:

SUMO Deadlift Heavy Double Striving for a 5lbs Increase

Superset- Max...

April 29, 2019

IGY6 Week 45 - Day 1:

Strength:

Back Squat

1 Every 15:00 for 3:00 x3

5:00 Rest Between Sets - Improving on the previous weeks numbers or 55% of 1 Rep Max Back Squat. If no known max 75% of Bodyweight.

Core - Con:

Tabata Rig Toes Touches

Tabata Side Planks Alternating

Metcon:

Th...

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