THRASHING OF THE DAY THRASHING OF THE DAY
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LEGS (HEAVY HAMMIES) LEGS (HEAVY HAMMIES)
WEDNESDAY MARCH 1, 2017 "HEAVY HAMMIES" Warm-up: 10 minutes Active Stretching / Mobility work Back Squats 2 Warm up sets x 15, 3 x 8-10 Lying Leg Curls 4 x 10 Leg Press(feet highand wide) 4 x 10 Dumbbell RDL's 3 x 15 Reverse Hack Squat 4 x 10 Hyperexteensions(Hammie focused) 3 x15 Email pics to Team@tohofit.com or Tag us on Instagram @Tohofit and use hashtag #TohoFit Follow owner of NorthLee CrossFit Brandi Dale on Instagram @brandi_dale for amazing post and...WEDNESDAY MARCH 1, 2017 "HEAVY HAMMIES" Warm-up: 10 minutes Active Stretching / Mobility work Back Squats 2 Warm up sets x 15, 3 x 8-10 Lying Leg Curls 4 x 10 Leg Press(feet highand wide) 4 x 10 Dumbbell RDL's 3 x 15 Reverse Hack Squat 4 x 10 Hyperexteensions(Hammie focused) 3 x15 Email pics to Team@tohofit.com or Tag us on Instagram @Tohofit and use hashtag #TohoFit Follow owner of NorthLee CrossFit Brandi Dale on Instagram @brandi_dale for amazing post and... -
SHOULDERS & CHEST SHOULDERS & CHEST
TUESDAY FEBRUARY 28, 2017 "SHOULDERS & CHEST" Warm-up: 10 minute Stretching / Mobility work Barbell Incline Bench Press(medium grip) 2 warm up sets x 15, 3 x 10 45 Degree Overhead Barbell Press 3 x 12-15 each arm Dumbbell Lateral Raises 4 x 10-12 each arm Seated Dumbbell Press 3 x 12-15 Dumbbell Front Raises 4 x 10-12 each arm Reverse Machine Flyes 3 x 15 Arnold Press 1 Strip set to failure, 1 Ramp set to failure Incline Dumbbell Fly's –>Flat...TUESDAY FEBRUARY 28, 2017 "SHOULDERS & CHEST" Warm-up: 10 minute Stretching / Mobility work Barbell Incline Bench Press(medium grip) 2 warm up sets x 15, 3 x 10 45 Degree Overhead Barbell Press 3 x 12-15 each arm Dumbbell Lateral Raises 4 x 10-12 each arm Seated Dumbbell Press 3 x 12-15 Dumbbell Front Raises 4 x 10-12 each arm Reverse Machine Flyes 3 x 15 Arnold Press 1 Strip set to failure, 1 Ramp set to failure Incline Dumbbell Fly's –>Flat... -
LEGS (HEAVY QUADS) LEGS (HEAVY QUADS)
MONDAY FEBRUARY 27, 2017 "HEAVY QUADS" Warm-up: 10 minutes Active Stretching / Mobility work Front Squats 2 warm ups x 15 . 3 x 8-10 Leg Press( feet low and close) 4 x 10 Barbell Bulgarian Split Squat 3 x 10 each leg Hack Squat( feet low and Close) 4 x 8-10 Leg Extensions 3 x 15 Barbell Walking Lunges 2 x 30 Recovery: Foam roll and stretch Email pics to Team@tohofit.com or Tag us on Instagram @Tohofit and use hashtag #TohoFitMONDAY FEBRUARY 27, 2017 "HEAVY QUADS" Warm-up: 10 minutes Active Stretching / Mobility work Front Squats 2 warm ups x 15 . 3 x 8-10 Leg Press( feet low and close) 4 x 10 Barbell Bulgarian Split Squat 3 x 10 each leg Hack Squat( feet low and Close) 4 x 8-10 Leg Extensions 3 x 15 Barbell Walking Lunges 2 x 30 Recovery: Foam roll and stretch Email pics to Team@tohofit.com or Tag us on Instagram @Tohofit and use hashtag #TohoFit