Unravel Fitness
Health & Wellness
Our mission is to encourage participants to discover a form of movement they enjoy that fits their lifestyle. We are so excited to start this adventure with our community! Our new location is a large multipurpose room found on the second floor with restrooms, a parking lot, and street parking. Currently at this location we …
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 Emom Kettlebell Goblet Squat TRX low rows Kettlebell russian swings TRX Chest press Kettlebell Sumo Deadlift High Pull B. 2-3x (:30, :30, :30 , :15 rest at end) ALL TRX Squat jack, curtsy lunge, split fly mummy hugs, bicep curl, high rows Front squat, sprinter starter L, Sprinter starter R V …
A. 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75%, 80%, max B. Snatch Pull – 100% (of snatch) x 3 x 4 C. Back Squat – 70% x 5, 75% x 5, 80% x 5, 5 Rep Max D. Push Press – 70% x 5, 75% x 5, 5 Rep Max
Active Recovery A. 10 EMOM 15 reps Two Handed Swings B. 20-90 mins of Running or Cycling Maintain heart rate between 60-70%
A. Work up to a heavy Turkish Get Up 3 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
A. Snatch – 60% x 2, 70% x 2, 80% x 2, heavy single B. Clean & Jerk – 60% x 2+1, 70%x2+1, 80% x 2+1, heavy single C. Back Squat – 80% x 3 x 5 D. Single Leg Deadlift – 3×5
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
Recovery Day Make time to stretch and rest. Take a yoga class or foam roll : feet calves lats under the armpits
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