Today's Thrashing - Upper Body Strength / Hypertrophy Work WARM UP:  Pull Ups 4 x failure ( wide grip, Narrow/ underhand grip, wide grip, narrow/ underhand grip) Medicine Ball Throw, Wall Slams- 4 x20 STRENGTH: Barbell Push Press 5x5 80% of 1RM  Superset - “ –> ” indicates superset, 1 and 2 are a contrast superset. Perform one set of 1, rest 30 seconds, perform a set of 2, rest 90 seconds and start over. 1 Superslow Eccentric Push Press *-...

Today's Thrashing - Upper Body Strength / Hypertrophy Work WARM UP:  Pull Ups 4 x failure ( wide grip, Narrow/ underhand grip, wide grip, narrow/ underhand grip) Medicine Ball Throw, Wall Slams- 4 x20 STRENGTH: Barbell Push Press 5x5 80% of 1RM  Superset - “ –> ” indicates superset, 1 and 2 are a contrast superset. Perform one set of 1, rest 30 seconds, perform a set of 2, rest 90 seconds and start over. 1 Superslow Eccentric Push Press *-...

Today's Thrashing - LOWER BODY STRENGTH / BODY METCON WARM UP: 3-4 rounds Standing Band Hip Thrusts- 20 Jumping Bulgarian split- 15 each leg  Weighted walking Side Lunges- 20 each side  STRENGTH: Barbell Front Squat- 5x5 Lying Leg Curl- 4x10 Leg Extensions- 4x10 Front Rack Walking Lunges- 4x30 METCON: 3 ROUNDS Bike Sprint(Standing, no seating)- 1 Minute Body Weight Squats- 25 Vertical Jump- 10     Email pics to Team@tohofit.com or Tag us on Facebook and Instagram  #TohoFit #GetAfterIt #Thrashing #CrushYourGoals

Today's Thrashing - LOWER BODY STRENGTH / BODY METCON WARM UP: 3-4 rounds Standing Band Hip Thrusts- 20 Jumping Bulgarian split- 15 each leg  Weighted walking Side Lunges- 20 each side  STRENGTH: Barbell Front Squat- 5x5 Lying Leg Curl- 4x10 Leg Extensions- 4x10 Front Rack Walking Lunges- 4x30 METCON: 3 ROUNDS Bike Sprint(Standing, no seating)- 1 Minute Body Weight Squats- 25 Vertical Jump- 10     Email pics to Team@tohofit.com or Tag us on Facebook and Instagram  #TohoFit #GetAfterIt #Thrashing #CrushYourGoals

Today's Thrashing. Lower body strength/ hypertrophy work Warmup: 3-4 rounds 10 Box Jumps 20 Weighted walking lunges 10 each side Lateral side steps/ squat to a leg lift   Strength: Barbell Squat 5-5-5-5-5   Superset- rest 30 seconds, then perform next exercise, rest 90 seconds and repeat Super slow Eccentric Back Squat             5x4 (Squat down in 6 seconds, stand up fast)   Dumbbell Jump Squat                          5x10 (using 20-30% of your body weight)     Barbell Hip Thrust                               4x 10 (3...

Today's Thrashing. Lower body strength/ hypertrophy work Warmup: 3-4 rounds 10 Box Jumps 20 Weighted walking lunges 10 each side Lateral side steps/ squat to a leg lift   Strength: Barbell Squat 5-5-5-5-5   Superset- rest 30 seconds, then perform next exercise, rest 90 seconds and repeat Super slow Eccentric Back Squat             5x4 (Squat down in 6 seconds, stand up fast)   Dumbbell Jump Squat                          5x10 (using 20-30% of your body weight)     Barbell Hip Thrust                               4x 10 (3...