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Cashouts for 8/27-9/1

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Beginning this week, we are going to start programming optional cashouts.  We are going to have multiple categories that allow you to get in extra work on any area that you’d like to improve upon.  There will be 2 options for each category per week.

If you have a few minutes at the end of class, you can choose whichever cashout you’d like to do that day.  If you don’t want to do a cashout that day, then skip it.  It’s totally up to you.

The categories include:

  • Pump City
    • This is upper body hypertrophy work.  If you want to build muscle, target weakness areas in upper body pressing/pulling, and get a sweet sweet pump, this is the cashout for you.
    • This week
      • 3 sets:
        • Max Chin ups @80X1
        • 10-12 DB Incline Curls
        • 20 DB Hammer Preacher Curls
      • 3 sets:
        • Max Ring Dips @30X3
        • 10-12 DB Tricep Overhead Extensions
        • 20 Band Tricep Press Downs
  • Add Mass to Dat Ass
    • This is posterior chain work.  The posterior chain contains the biggest, strongest muscles in the body and if you want to become stronger in everything we do in the gym, while building that booty, this one’s for you.
    • This week:
      • 3 sets:
        • 15 Hip Extensions
        • 15 Barbell Hip Thrust
      • 3 sets:
        • Partner Glute Ham Raise x 6
  • Cut to the Core
    • This is a core strengthening piece.  We will work the core in the way it primarily functions; moving through and resisting flexion/extension/side flexion/rotation.  The majority of the movements we perform in the gym begin at the core and move out to the extremity.  So, if you want to get better at everything we do and be able to wash your laundry on your stomach, this is your cashout.
    • This week:
      • 3 sets:
        • 10 Ab Wheel Rollouts
        • 30 sec Hollow Hold
      • 3 sets each side:
        • 10 Side plank raises
        • 10 Side Plank rotations
        • 30 sec side plank
  • Grunt Work
    • This one’s just like it sounds.  Simple hard work.  Lots of strongman, carries, holds, odd objects, etc.  If you want to build your ability to pick up heavy stuff, hold them for a long time, keep good posture while doing it and build a lot of mental toughness in the process, check this one out.
    • This week:
      • 400m Sandbag Bear Hug Carry
      • 3 x 100 ft. Farmer Carry as heavy as possible
  • Ninja Training
    • This one’s all about building fundamental gymnastic skill and strength.  Only strict gymnastics will be included here because that is the base in which all other gymnastic skills are built upon.  If you want to improve your ability to move your body weight through upper body pushing and pulling and provide a foundation to learn and improve the more advanced gymnastic skills like muscle ups, toes to bar, rope climbs, etc., it’s time to get gymnasty!
    • This week:
      • Accumulate 10 Muscle Up Negatives
      • Accumulate 10 Handstand negatives/3 x 30-60 sec Handstand hold
  • Become a Supple Leopard
    • This one’s for those of us who are as flexible as a two-by-four.  If mobility is what holds you back from achieving certain movements in the gym or you have joint pain that stems from a lack of mobility, you will get the most out of this cashout.  It’s time to become a supple leopard.
    • This week:
      • Accumulate 2 min in the following:
        • Couch stretch/side
        • Feet Together, Bottom of Squat hold w/ Sandbag on Knees
        • Medball/KB T-Spine Opener
        • Close Grip Bar Hang