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  • gamefaceent212

‘2024 Initial Push!’ (Wk 1 Day 1)



Warm up

3 rounds

5 pvc shoulder pass throughs


3 rounds

12 pvc wide arm behind the head shoulder press


3 rounds

:25 inchworm

:25 superman


3 rounds

:25 t bar push up 

:25 windmill (alternating toe touch from back)


3 rounds

:25 incline bench (light weight)

:25 bird dog


Workout

4 rounds

:25 db incline bench (moderate to moderate/heavy weight)

:50 rest


4 rounds

:25 neutral grip db flat bench press (moderate weight)

:50 rest


4 rounds

:25 dips on box (or roman chair) (variation, bend knees)

:50 rest


4 rounds

:25 max reps push ups

:50 rest


4 rounds

:25 db chest flys on flat bench

:50 rest


4 rounds

:25 skull crusher with barbell (35 or 45 lb bar, add weight as needed/ db as variation)

:50 rest


4 rounds

:25 cable tricep push down

:50 rest


4 rounds

:25 cable overhead tricep extension

:50 rest


4 rounds

:25 db crossover tricep extension

:25 db crossover tricep extension

:25 rest


Conditioning (optional)

10:00 cardio (your choice/ walk, run, row, bike)




Services


Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.


Cost: $30 per hour

Duration: 2-4 hour sessions

Times: Every 3rd Sunday of the month

I also do private group


Samples:


Simulated attacks - keep in mind that I do not start at this pace!!


Combat conditioning: full body workout that focuses on a combat style workout using boxing, knee strikes and elbows!


Cost: $15 per session drop in rate

Duration: 45 minutes

Times: Tuesdays & Thursdays 9:00 am

Wednesdays 4:30 am


Samples:

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