First 30 new gym members save $240/year, forever! - Tap to learn more
Block 1 (non cycle option): 12 mins
Complete 4 rounds of the 3 min EMOM. Each minute complete a drop set weight to make 1 round. As the reps go up, the weight will go down.
Block 2 (non cycle option): 12 mins
Complete as many rounds back and forth of rowing and incline press as you can in 12 minutes. The goal is to find a pace you can maintain with minimal breaks.
Block 3 (non cycle option): 15 mins
Choose one or the other between the lifting option or the Metcon option. For the lifting option, complete all of the sets and reps of one exercise before moving to the next. For the metcon option, complete all the reps of each bullet point before going to the next one. Complete as many rounds of this as possible in the 15 mins.
Block 1 (cycle option): 50+ mins
Look back at your chest press weights from last week and go up 1 weight class. Hit your 4-5 sets of 5-3 reps with lots of rest time in between. When done, complete all the sets and reps of one exercise before moving to the next.
Warmup — Banded Rotator Cuff/Band PullsWarmup — Banded Rotator Cuff/CheerleaderWarmup — Banded Rotator Cuff/External RotationWarmup — S/A Chest ActivationWarmup — S/A OH MobilityWarmup — Miniband Tempo PressesDumbbell Chest PressDumbbell Alternating Incline PressPush UpDumbbell Incline Fly PressDumbbell PulloverLow Bench Push UpHigh Bench Push UpDumbbell Triceps PressBall Ground to ShoulderDumbbell Incline PressDumbbell Decline Press
Have a question about current content, request for future content, or want something personal addressed? Just ask Cor4!
Cor4 Fitness is upgrading to provide better amenities for our members! Haven’t joined yet? The first 30 new members to sign up will save $20/mo on their membership – forever. Improve your physical health and get unmatched support from a team that wants to see you meet your goals at Cor4 Fitness!
Enter your details below and a member of our team will reach out to you with more information on how to become a member.
