Unravel Fitness
Health & Wellness
TRX HIIT A. 2-3x (:30, :30, :30 , :15 rest at end) High row, pistols, I-fly :45 Burpees Trx Front Squats , Sprinter starters L, Sprinter Starter R :45 Burpees B. 8 Emom Max Movements Leg Extension in Trx Superman’s Flutter kicks on back Rest
A. Power Snatch – 75% x 3 x 5 B. Snatch High-Pull – 75% (of snatch) x 3 x 5 C. Snatch Push Press + Overhead Squat – 75% (of snatch or over head squat) x 5+1 x 5
Active Recovery Day A. 10 EMOM 14 reps Two Handed Swings B. 20-90 mins of Cycling or Rowing Maintain heart rate between 60-70%
A. Work up to a 3 Heavy Turkish Get Up L |R B. Swing 10 L|R Clean & Press 5 Swing 10 L|R Clean & FSQ 5 Swing 10 L|R TGU 1 Swing 10 L|R Snatch 10 L|R Swing 10 L|R Rest 2-5 mins
If you’ve been in fitness long enough then you’ll know at some point you have to start learning how to cook healthier meals or meal prep for yourself depending how serious you are about reaching your goals. Luckily we live in a time where there are meal prep services available with a touch of a …
A. 3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75% x 3 sets B. Clean Pull – 95% (of clean) x 3 x 2, 100% x 3 C. Front Squat – 75% x 3 x 5
A. Spend 10 mins working on the catch portion of the clean and press B. Clean & FSQ 5 Swing 10 L|R Clean & FSQ 5 Clean & Press 5 Clean & FSQ 5 TGU 1 Clean & FSQ 5 Snatch 10 L|R Clean & FSQ 5 Rest 2-5 mins
Rest and Recovery Day Mobilize Glutes, sit on a lacrosse ball and dig into tight knots Quads, smash the quads on a foam roller & add 3-5 leg extensions each side Chest, pectoral scrub with lactose ball
TRX HIIT A. 15 EmomTRX Suspended lunges LTRX Suspended lunge right TRX Clock pressTRX Hamstring runners TRX Reverse mountain climbers B. 4 AMRAP 7 TRX Pull ups 12 Kettlebell Swings 1 min rest 4 AMRAP 7 Burpees 12 jumping lunges 1 min rest 4 AMRAP 5 Kettlebell thruster Left | Right 10 low rows
A. Power Clean – 75% x 3 x 5 B. Power Jerk – 65% (of split jerk) x 3 x 5 C. Overhead Squat – 75% x 3 x 5