Blog

BLOG

Paula Jager
2 days 20 hours ago
Paula Jager
3 days 20 hours ago

Strength
2 warm up sets of wide grip bench x10/8 then…
3 working sets as a superset
4-6 wide grip bench press
Max rep wide grip pull ups (scale is banded)
15-20 bench dips
3 sets

Paula Jager
4 days 20 hours ago

10min AMRAP Sustained Pace - Aerobic builder:
50 yd Carioca
10 KB Tricep Overhead Extensions
20 Bicycle Crunches
50 yd Carioca
10 KB Horn Curls
10 Tuck Ups
10min AMRAP Sustained Effort
Bike 10 Cals

Paula Jager
5 days 20 hours ago

4 Sets:
A. 12 Dual KB/DB Clean from floor 53/35lbs
B. 10 Box Jump w/ Step Down 30/24"
C. 20/15 Cal Bike
D. 17 Wall Balls
E. 15 GHD sit ups or 20 Anchored Sit Ups
rest walk 2mins
Set 1 - ABCDE
Set 2 - EDCBA

Paula Jager
6 days 20 hours ago

Hot Start Warm Up
4 Rounds
4 Single Arm Devil's Press
:10 Hard On Bike/rower (odd rounds)
:20 Hard On bike/Rower (Even Rounds)
Rest :60
Strength
4 sets

Paula Jager
1 week ago

Strength
Front Squat
3 working sets
4-6 Front Squats @2211
:20-:30 Isometric Hamstring Nordic Curl https://www.youtube.com/watch?v=cFAbVJIxrkk
3 Sets
4-6 Deadlifts @3030

Paula Jager
1 week 1 day ago
Paula Jager
1 week 3 days ago

3x
6-8 BB RDL (:04 Eccentric, Squeeze butt and hinge up)
4-6 Nordic Hamstring Curls
3x
2-4-6 Goblet Cyclist Squat (Drop Sets) 12 reps total per set
12/12 Front Leg Bias Suitcase DB Split Squat
3 Sets
9/7 Calorie Row

Paula Jager
1 week 4 days ago

Oly
Every 1:15x 5 Sets, complete this Positional Complex:
1 Slow Pull Clean Pull
1 Power Clean
1 Low Hang Power Clean (hold bar 2" from floor for 2 sec pause)
Rest 2:30
Every 1:30 x 5 Sets, complete this Intensive Complex:

Paula Jager
1 week 5 days ago

4 Sets:
A. 16 DB Deadlifts 50/35lbs
B. 12 Box Step Up 50/35lbs (20/16" box) (total)
C. 400m Run
D. 8 Renegade Rows (total)
E. 16 DB Front Squats 50/35lbs
rest walk 2mins
Set 1 - ABCDE
Set 2 - EDCBA