Roy Taylor's Body Construction
Roy Taylor Body Construction


Get Started Today! 30 Days Free

Call us to Schedule your initial introduction and assessment to begin your Free 30 Day Journey!

Increase your flexibility

Find us on Facebook

It All Begins and Ends HERE...

Tuesday, October 21, 2014

The Tuesday
W O D
---------------------
Warm-Up
100 Single Unders
10 KBS (light)
10 Push-ups
10 sit-ups
Squat Therapy week!!!!
10 Wall Squat
10 Goblet Squat
10 Bar Squat
10 Pole Squat Conditioning:
----------------------
Met-Con
7min max effort Pull-ups
*every time athlete comes off bar, perform 10 Box jumps (24/20)
 - 2mins rest -
7min max effort Toes To Bar
*every time athlete comes off bar, perform 10 GHDs (see video below)
----------------------
Scaled Version (this is not RX) 
7min max effort Ring rows
*every time athlete comes off rings, perform 10 Box step ups or box jumps
 - 2mins rest -
7min max effort Knees To Elbows
*every time athlete comes off bar, perform 10 V-ups

* Your score is the total of all pullups and T2B

GHD Video: The GHD is an advanced movement. You must have a sharp knee extension on the way up. Please watch this video! If this movement is not preformed correctly you can injure yourself.



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

It All Begins With a Great Attitude...

Monday, October 20, 2014

The Monday
W O D
--------------------
Warm-up
Run 400 m
Row 200 m
Squat Therapy week!!!!
10 Wall Squat
10 Goblet Squat
10 Bar Squat
10 Pole Squat
---------------------
Strength:
Squat week #3
Working weight is 90% of 1-rep max
5 @ 75%
3 @ 85%
1+ @95% (all out last round)
---------------------
Met-Con
16 min AMRAP
7 Front Squats (125/85)
10 Ring push-ups
150 m Row
* Scale option for ring push-ups is regular push-ups



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

Get Your Lazy Butt Up...

Thursday, October 16, 2014

 

The Thursday
W O D
-------------------
Warm-up
1/2 Mile Run
PVC Work
10 Pushups
1/4 Mile Run
-------------------
Strength / Wendler
Working weight is 90% of 1-rep max

Bench
75% x 5
85% x 3
95% x 1+ (max reps last set)
-------------------
Met-Con
10 RFT
10 Push Press 95/65
10 SDHP 95/65
20 Double Unders



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

If You Don't Face Them...

Wednesday, October 15, 2014

The Wednesday
W O D
----------------------
Warm-Up
Stretch / Roll
20 of each - Pushups / Jacks / Squats / Situps
----------------------
Strength / Wendler
Shoulder Press
Working Weight os 90% of 1-rep max
70% x 3
80% x 3
90% x 3+ (max reps last set)
-----------------------
Met-Con
4 Min Running Clock
1/4 Mile Run
Max Back Squats 95/65
 - 2 Min Rest -
4 Min Running Clock
50 Jumping Alt Lunges
Max Back Squats
 - 2 Min Rest -
4 Min Running Clock
50 Box Jumps 24" /20"
Max Back Squats
 - 2 Min Rest -
4 Min Running Clock
1/4 Mile Run
Max Back Squats

* Your score is the total of all the back squats that you completed



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

Good Things...

Tuesday, October 14, 2014

The Tuesday
W O D
------------------
Warm-Up
Stretch / Roll
20 pushups
20 Situps
20 Air Squats
20 Jacks
-------------------
Strength / Wendler
Deads / Week 2

70% x 3
80% x3
90% x3 +  max out last set
--------------------
Met-Con
15 Min AMRAP
1/8 Mile Run (1st stop sign and back)
25 Pushups
* Score is total of all pushups



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

Your Best Teacher

Monday, October 13, 2014

 

The Monday
W O D
----------------------
Warm-Up
20 Burpees
1/4 Mile Run
-----------------------
Met-Con / 22 Min EMOTM
3 Snatches 95/65
5 Pullups
7 Dips



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

A Good Day...

Friday, October 10, 2014

The Friday
W O D's
------------------
Option 1

7 Min AMRAP
10 Clean & Jerks 75/35
10 Clean & Jerks 105/55
10 Clean & Jerks 135/85
10 Clean & Jerks 165/105
If there is still time left, finish with AMRAP of Clean & Jerks 195/125
Upon completion...
Cash Out: 50 Push-ups/// RX+ 50 Ring push-ups
-------------------
Option 2
Ye Olde School
P U M P T I T U D E

"Nuclear Pushup Edition"

24 Min AMRAP
5 Inc Bench 135/75
5 Bent Rows 135/75
5 Tire Flips (2 girlys)
5 Keg Swing-Presses  Full Red/Pony Red
5 Curls 85/45
5 Skull Crushers 85/45
* After each complete circuit do as many ring pushups as possible. All reps must be completed at one time...no start and stop.
* You must finish a complete circuit each time before you can do ring pushups.

* Your score will be the total of all reps including pushups



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

Eat Them...

Thursday, October 09, 2014

The Thursday
W O D
-------------------
Warm-Up
10 Wall Walk-ups
10 Wall Squats
10 Pushups
Shoulder Mobility
-------------------
Strength / Wendler / Week 2
Bench
70% x 3 / 80% x 3 / 90% x 3 + (get as many reps as possible last set)
-------------------
Met-Con
50 Pullups
50 Burpees
50 Deads 185/135
50 Calorie Row



Share



Tags:

Keep Moving

Wednesday, October 08, 2014

 

The Wednesday
W O D

-----------------------
Warm-Up
Group Run & Drop
-----------------------
Strength
Wendler / Week 2
Squat - working weight is 90% of 1-rep max
70% x 3 / 80% x 3 / 90% x 3+ (go all out last set)
-----------------------
Met-Con
50-40-30-20-10
Jumping Alt Lunge
KBS 24kg/20kg
Air Squats
Double Unders
-----------------------
Cash Out - 50 Dips (time doesn't end until dips are finished!)



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

Laser Focus

Tuesday, October 07, 2014

The Tuesday
W O D

----------------------------
Warm-Up
500M Row
10 Pullups
10 Pushups
10 Air Squats
10 Dips
----------------------------
Strength / Wendler
Strict Press / Week 1
Working weight is 90% of 1 rep max
65% x 5
75% x 5
85% x 5+ (as many reps as possible on last set)
----------------------------
Met-Con / "Randy"
75 Snatches 75/55



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa
<< Older Posts
P: 813.289.PUMP - 4504 W. Kennedy Blvd Tampa, Florida 33609
Home | Facility | Programs | Success Stories | Articles | About Us | Newsletter | Forums
Website Designed and Developed by ParableSoft
©2014 Body Construction