7/25 Sunday Self improvement & Leadership

8. “Didn’t get promoted? Good. More time to get better.” 

– Jocko Willink  

#PersonalGrowth #Leadership  

❓ Are you ok with being average❓

✅ Contact us about online personal training, online nutritional consultation, online fitness classes, online strength training, and online kids classes ✅

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Ray Traitz
🇺🇸🇺🇸 HERO SATURDAY 7/24 🇺🇸🇺🇸
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Weston

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm


U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Ray Traitz
Friday 7/23

Warm Up 

Gymnastic warm up #9

  1. 10 ring rows

  2. Walking lunge complex 10m

  3. 10 planche push-ups

  4. Inchworm 10m

  5. 10 Hollow rocks

  6. Toy soldiers 10m

  7. 10 Super rocks

  8. Walking pigeon 10m

  9. 10 single leg bridges R/L


WOD

3 rounds for time:

7 muscle ups (15 pull ups + 15 dips)

20 sit ups

20 box jumps

Ray Traitz
7/23 Friday - Strength Movement Of The Week

Benefits of Step Ups

By King of the Gym

(https://www.kingofthegym.com/)

This is an awesome leg exercise. Check out its benefits below to see some key advantages of implementing step-ups into your routine.

  1. Improve Symmetry & Balance. The step-up is a unilateral leg exercise, which means that you train each leg independently. The result is that you improve the symmetry of your leg musculature. And as I’m sure you could imagine, doing an exercise on one leg also improves your balance.

  2. Increase Your Squat & Deadlift Strength. Want to squat and deadlift more? Step-ups can help. First off, they increase your overall leg strength, as any leg exercise would. Second, as I had mentioned, it’s is a unilateral exercise; therefore, in addition to fixing muscle size imbalances, it fixes strength imbalances that are holding back your progress on bilateral leg exercises (i.e. squats and deadlifts). You see, it’s common to hit plateaus on bilateral exercises because you can unknowingly favor your stronger side; thus, your weaker side becomes your weakest link and retards your overall progress.

  3. Save Your Lower Back. You use a whole lot less weight with step-ups than you do with squats. This is obvious considering that step-ups involve the same basic movement as squats, except you use just one leg. So this exercise can be clutch if you have lower back issues; or if you are simply trying to work your lower body without hitting your lower back.

  4. Develop Explosive Leg Power. Step-ups train the explosiveness of the leg muscles. This of course translates to a general increase in lower body strength. But the benefits extend that. You’ll be faster (such as when you’re sprinting) and you’ll have a higher vertical jump (especially off of one leg).

👉🏽 Lucky for you AMRAP Fitness provides such services for kids, tweens, and teens. Contact us for details 👈🏽

Get your teens & kids moving

▶️ CONTACT US FOR DETAILS ◀️ 

Ray Traitz