On Fridays, The Brooks Beasts typically do a tempo training run followed by strength training in the gym. Follow along to train like a Beast!

• Lateral Sled Drag – 10 meters in each direction, repeat 2x

• Wall Ankle Flexion – 20 reps, repeat 2x

• Dumbbell Offset Single Leg Dead Lift – 3 sets of 8 reps per leg

• Dumbbell Row – 3 sets of 6-8 reps per side

• Half Kneeling Plate Halo – 10 on each side, repeat 2x

Get the wiggles out with a fun workout the entire family will want to join in on. Make some space in the living room and try the following four moves, each for a minute and repeat 3-4 times. 

• High Knees
• Star Hops
• Rocketship
• Mountain Climbers

In the spirit of Halloween, try this total body Monster Mash workout. Complete four rounds, performing each move for one minute, with a 30 second break between rounds. Add your own warmup and cool down for a complete 20-minute burner. 

• Ghoulish Glutes
• Zombie Kicks
• Spooky Cat
• Exploding Pumpkin

Try this total body, tabata style workout! Complete four rounds, performing each move for 45 seconds on, with a 15 second rest. Take a 30 second break between each round. 

• Plank Leg Pulses
• Criss Cross Mountain Climbers
• Goddess Crunches
• Skater to Heel Raise

WARM-UP: 3-5 mins Bike or Walk

ACTIVATION SERIES: 3 Rounds (30-45 sec rest between rounds)

• 6” Box, Elevated Reverse Lunge, 6 reps each leg
• Rope Lat Pull Down, 12 reps
• 45 Degree Back Angle, 8 reps
• Weighted 30” Box Jumps, 3 (ascending weight each round)

- 3 MIN REST

MAIN LIFT: FORCE, STRAIN, PRECISION

• Speed Squats: SS Yoke (barbell) w/Micro Bands attached to bar, 5 squats x 3 sets (45-60 seconds rest between sets) - Precision tool used: Tendo Machine, measures force, velocity and power

- 2 MIN REST

• Speed Deadlift: 4 deadlifts x 3 sets (45-60 seconds between sets)

- 3 MIN REST

WORK CAPACITY: CONCENTRATION – MUSCLE STAMINA (3 Rounds NO REST)

• Barbell Shrugs, 20 reps
• Inverted Row, 12 reps (body weight)
• DB Hammer Curls, 8 reps

COOL DOWN + STRETCH

Need a mid-day mood boost? Grab your yoga mat and try this quick Core & Glute workout that will get your heart pumping & raise your energy for the rest of the day!  

Complete each move for 60 seconds with a 15 second rest in-between. Repeat 3-4 times.

• Bicycle Crunches
• Wide Leg Mountain Climbers
• Plyo Split Squat Jump (alternating right/left)
• Pulse Squat with Jump