On-Brand Fitness

On-Brand Fitness Been doing fitness years-now want to share my knowledge, training and programming more formally.

We analyze your body type, lifestyle, form/habits, mobility, restrictions in range of motion, fitness goals, fitness background and then tailor programming, intensity and variability in movements/exercises to meet your individualized fitness needs.

New year - more prehab in the workout prep!Warmup:AMRAP x 8:0020 Box Step Ups20 Glute Bridges20 Hip Airplanes1:00 PlankP...
01/03/2024

New year - more prehab in the workout prep!

Warmup:
AMRAP x 8:00
20 Box Step Ups
20 Glute Bridges
20 Hip Airplanes
1:00 Plank

Part 1 (for quality & load):
2x10 Single-Leg Barbell Deadlifts (each leg)
2x5 (each leg, still building)
Then,
7:00 to find a heavy set of 2 reps (each leg)

Part 2 (strength):
8:00 to find a heavy set of 5 Deadlifts (normal)

WOD:
AMRAP x 8:00
8 Deadlifts (70% of heaviest 5 rep)
8 Box Jumps (24/20”)
16 Crossover Jump-ropes
**Goal: 4+ rounds

Full workout:Warmup:EMOM x 3:0018 Back Rack Reverse Lunges (empty bar)EMOM x 3:0015/12 Cal RowEMOM x 3:0012 Squat Cleans...
12/27/2023

Full workout:

Warmup:
EMOM x 3:00
18 Back Rack Reverse Lunges (empty bar)
EMOM x 3:00
15/12 Cal Row
EMOM x 3:00
12 Squat Cleans (empty bar)

Warmup to 70% Squat Clean
Further Back Squat Prep

6x2 Back Squat (anything over 60% = 1 set)

For time:
15-12-9-6 reps:
Power Clean
Back Squat (from ground)
-rest 1:00 between sets/weights-
***
Weight 1: 135/95
Weight 2: 155/105
Weight 3: 185/125
Weight 4: 225/155

Goal: 15-20:00

Conditioning + Barbell?!For time:750/600m Row15 Squat Clean & Jerks (135/95)800m Run15 Squat Clean & Jerk750/600m Row**R...
12/20/2023

Conditioning + Barbell?!

For time:
750/600m Row
15 Squat Clean & Jerks (135/95)
800m Run
15 Squat Clean & Jerk
750/600m Row

**Rest 4:00**

750/600m Row
12 Squat Clean & Jerk (155/105)
800m Run
12 Squat Clean & Jerk
750/600m Row

*Goal: ~20:00/section

Deadlift-3x122x63x3**building (last set of 12 should be around 50%)6 rounds for time 🥵3 Deadlift (315/225)15/12 Cal Ski3...
12/19/2023

Deadlift-
3x12
2x6
3x3
**building (last set of 12 should be around 50%)

6 rounds for time 🥵
3 Deadlift (315/225)
15/12 Cal Ski
3 Deadlift
**Rest 1:1 (work:rest)

Some Thursday endurance to get the day right💪😎 4 rounds:400m Assault Runner/Trueform60 Double Unders400m Assault Runner*...
12/14/2023

Some Thursday endurance to get the day right💪😎

4 rounds:
400m Assault Runner/Trueform
60 Double Unders
400m Assault Runner
*Rest 1:00 btwn rounds

**Rest 3:00 btwn sections

4 rounds:
400/300m Ski
20 Pull-ups
400/300m Ski
*Rest 1:00 btwn rounds

Goal:

For time:2 rounds:20 Power Cleans (155/105)20 Back Rack Lunges20 Box Jumps (24/20”)**Rest 2:00 after round 2, then:2 rou...
12/13/2023

For time:
2 rounds:
20 Power Cleans (155/105)
20 Back Rack Lunges
20 Box Jumps (24/20”)
**Rest 2:00 after round 2, then:
2 rounds:
10 Power Cleans (135/95)
10 Back Rack Lunges
10 Box Jumps (30/24”)

Goal:

Address

Jacksonville Beach, FL
32225

Telephone

+17046685054

Website

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