5/30/2015

Keep Track of Your Effort!!

All Unbroken:

3:00 Row (Max Calories)

50 KB Swings

3:00 Run (Max Distance)

50 KB Swings

3:00 Assault Bike ( Max Calories)

50 KB Swings

3:00 Versa Climber (Distance Climbed)

50 KB Swings

Advertisements

5/29/2015

WarmUp50 Calories on Assault Bike

Then: 
WorkUp to a Heavy Front Squat

Then: 
2×2 Front Squats @ 85% of Heavy FS

Rest 2Minutes

Then:
4×8 FrontRacked Lunges @ 50% of Heavy FS 

Then:

4 Sets

X7 Dumbbell Thrusters

X7 PullUps

Rest 60″ and Repeat

Then:
4 Sets

X8 Dumbbell PushPress

X8 Hanging Leg Raises

X8 Lateral Ball Slams

Rest 60″

Then:
4x

250 M Row (rest 1:00)

Then:
Stretch and Mobilize

5/27/2015

Warm-Up50 Calorie Row

2x 10 PushUps- 10 Ball Slams

Then:

Work up to a Heavy 2-Rep Bench Press

Then:

3×6 CloseGrip Bench With 70% of 2-Rep

Then:

5 Rounds of:

3 ChinUps- 6 PushUps (Clap)- 9 Ball Slams

Rest for 10 big breaths and repeat

Then:

3x

3:00 of Work/ :90 of Rest 

9 KB Swings (heavy)

6 Dips

3 Strict Hanging Leg Raises

Then:
2x

Waiter Carry (50 paces)

50 Hollow Rocks

5/26/2015 

Warm-Up3x2 Turkish GetUps & 2×250 M Row

Then:

Work Up to a Heavy Back Squat (3″ Pause)
Then:

4×4 With 80% of the Heavy Pause Squat

Then:

4 Sets

X12 Bulgarian Lunges

X4 Weighted ChinUps (challenging)

X8 Aggressive Ball Slams

Rest 60″ Between sets

Then:
3 Sets

X10 KB Front Loaded Lunges (alternating)

X10 TRX Rows

Rest 30″ Between Sets

Then:
:30 Seconds on – :30 Seconds off x8

Assault Bike (80-85% intensity)

Then:
2 Sets

Farmers walk – 50 paces (heavy)

Weighted Plank x 20-30″

STRETCH
   
 

5/23/2015 Easy Day

At a moderate intensity!

15 Minutes:

Minute 1: 10-15 Calorie Row

Minute 2: 8-10 PushUps

Minute 3: 15 KB Swings

Repeat 5x

Then:
12 Minutes:
Minute 1: 8-10 Calories on Assault Bike

Minute 2: 1-2 KB Armor Complexes (2 Clean-1Press-3 Front Squats)

Minute 3: 6-12 Hanging Leg Raises

Repeat 4x

Then:
9 Minutes:

Minute 1: Max Effort SitUps

Minute 2: 10-12 Ball Slams

Minute3: Back Extensions

Repeat 3x

Then: 
6 Minutes of Steady State Cardio.

Run, Bike, Swim, Row, Skierg, etc
The objective today is to move! – To work between 80 & 85% effort. Today shouldn’t feel stressful. 

Adapt Accordingly.

Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way around or through it. If nothing within you stays rigid, outward things will disclose themselves. 
Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.

BRUCE LEE  

5/22/2015 Flex Friday!

WarmUp50 Calories – Assault Bike (moderate pace)2 Sets of 15 Bulgarian Split Squats

Then:

WorkUp to a Heavy Single Back Squat

Then:

4Sets

X4 Back Squat @ 75% of Heavy Single

X6-8 PullUp

Then:

4 Sets

X8 Front Loaded Lunges (KBs Front Racked)

X8 Chest Supported Row

Then:

3 Rounds of:

3:00-on, :90 Off

9 KB Swings

6 DB PushPress

3 Burpee PullUps

Then:

250 M Row x3(90-95% effort)

Rest 2:1 (2 time the duration it takes you to finish the 250)

Then:

2x

50 Straight Legged SitUp or Hollow Rocks

TRX Row till Near Failure

5/21/2015 Press It

Warm-Up100 Calories -Assault Bike @Easy Pace

WorkUp to a 5-Rep OverHead Press (Strict)

Then: 

5×2 Overhead Press @115% of 5Rep

Then:

5 Sets

6 KB Clean & Press- 6 PullUps –

10 Purposeful Breaths and repeat

Then:

3 Sets

15 Frontal Raises, 15 Reverse Flys, 8 Ball Slams

Then:

Tabata Row:

20 Seconds Max Effort, 10 Seconds Recover x8

Then:

2 Sets 

20″ Weighted Plank – 20 GHD Extensions

Cool Down 

Stretch & Mobilize