18.12.17 CROSSFIT WOD
Weightlifting: 1 Rep Max Shoulder Press into 1 Rep Max Push Press
3 Rounds for Time
8 minute time cap
12 Overhead Squats (115/85lbs)
25 push ups
VOLUME TRAINING 🏋🏾 Getting comfortable hitting 12 reps for 4 sets at $1.20 (120kg) whilst also working on depth.
🔸Great way to build muscle via high volume work and factoring in sound nutrition
🔸Subjects the muscles worked to high volumes of repeated effort- the body adapts by increasing the size of targeted muscles
🔸 Effective in raising metabolism
"I am on a curiosity voyage and I need my deadlifts to travel. These weights... these weights are for my deadlifts. I NEED MY DEADLIFTS! 😠
Get on your own voyage to the Hawkins Barbell Club. Where all the lifts take you to NMOp ƎpISԀ∩ ƎHʇ!
What you see on these ladies’ faces is the look of well-earned, peachy satisfaction after a BFC Booty Class... What you do not see is the sweat equity they put in to get there:
• 10 minutes of full body opening, energizing, and connecting via self-myofascial release and dynamic movement
•35minutes of moving, grooving, toning, and owning their bodies
• 5-10 minutes of metabolic conditioning that torched any gas left in their legs and lungs •5-10 minutes of active stretching and diaphragmatic breathing
AMPT classes are intelligently-programmed to allow you to shape your mind and lift your spirit while physically, carving your desired physique, building a durable body, and creating functional fitness is my style. In short “, achieving swoleness thru wholeness.” In this Booty Class, functional movements utilized included:
All to future-proof your body against injury, especially of the back.
By learning proper hip flexion and extension in the gym, en route to building a strong posterior chain, your everyday movement outside of the gym—in activities such as lifting up the laundry basket, groceries, kids, or tying your shoes, will be much less dangerous and much more of an opportunity to flex your booty gains.
New classes open now. Contact me if you’d like to train!