Category: cardio

8/17/16

Warm-Up 10 Minutes

1: Couch Stretch

2: Pigeon Pose

3: Low Lunge + Rotation

4: Broad Jumps

5: Banded GoodMornings

Then;
Heavy Beltless-Deficit Deadlift Double (By Feel) 

Then;
4Sets

4 Deadlifts @70% of Heavy Double 

50 M Bear Crawl

Rest 2:00 & Repeat

Then;
5 Rounds 

12 KB Snatches (24/16)

9 Dips

60″ Assault Bike Sprint (80% Intensity)

Rest 1:15 & Repeat

Then;
5 Sets

200 M Row

10 DB Snatches (50/25)

5 Clap PushUps

Rest 1:00 & Repeat

Then;
Find Your Max Effort BoxJump+ 7 Strict Leg Raises

Then;
Stretch

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8/16/16

Warm-Up1/2 Mile Jog

Then;
5×3 Pause Bench Press @75%

5×20 KB Swings (20/28)

Then;
3×15 Bench Press @50%

3×10 Double KB Clean (16/24)

3×30 Rope Slams

Then;
5 Rounds

1/4 Mile Run

30 BodyWeight Squats

20 PushUps

1:00 Row

Rest 1:30 & Repeat

Then;
12 Minute AMRAP

50 M Sled Push (100% of BackSquat)

100 M Farmers Carry (28/40KG KB)

10 Dips or Parrallette PushUps

10 Lateral BallSlams

Then;
2 Sets

1/4 Mile Run @85% Intensity

1:00 Weighted Plank

Then;
Stretch

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8/15/16

WarmUp4 Sets

1: Couch Stretch

2: Hanging (Bar)

3: Pigeon Pose

4: 250 M Row

Then;
6×3 BackSquat @80%

Then;
4 Sets

10 BackSquat @50% of BS

5 PullUps

Rest 2:00 & Repeat

Then;
3 Sets

30 Front Loaded Lunges (KB) (20/12KG)

20 TRX Rows

10 Burpees

Rest 1:00 & Repeat

Then;
FOR TIME

500 M Row

25 DB Thrusters (20/40)

800 M Run

25 DB Thrusters (20/40)

500 M Row

Then;
STRETCH

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8/13/16

WarmUp6 Sets

:30 Row- 1:00 Cossack Squats/Downward Dog 

Then;
10 Sets

10 TrapBar Deadlifts (155/245)

10 DB Overhead Press (20/40)

Then;
5 Minutes Sled Push (100% of BackSquat)

Then;

4 Minute AMRAP of 6 PushUps + 3 PullUps

Then;

3 Minutes Sled Drag (120% of Deadlift)
Then;
1 Mile Run (Outside Preferably) @85% Intensity

Then;
STRETCH & Recover

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8/12/16

Warm-Up5 Minute Stationary Bike Ride

&

5 Minutes of Squat Patterning (OHS, Cossack Squats, GoodMornings, StepUps, Etc)

Then;
6×3 Front Squats @80%

Then;
5 Rounds

10 KB Front Squat (2×16/24)

10 Pushups (Paralletes)  

10 Calories Assault Bike

Rest 1:00 & Repeat

Then;
4 Rounds

16 Weighted Walking Lunges (20/40)

12 Calories Skierg

8 Burpees

Rest 1:00 & Repeat

Then;
3 Rounds

25 HighStepUps

50’Double Unders or 100 Skips On Rope

25 V-Ups

Then;
2 Rounds

25 BackSquat @55% of BS

Then;
2 Rounds

Dips Near Failure

GHD Hip Extensions

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8/11/16

WarmUp1/2 Mile Jog

& 

Hip Mobility

Then;
5×2+1 Hang Power Snatch+ Pause OverheadSquat

Then;

5×2+2 Power Clean + PushPress

Then;
4×4 Strict Press @75%

4×6 Weighted PullUps

Then;
5 Rounds

8 Dumbbell Clean and Press (55/30) (Touch floor between legs)

16 TRX Rows

24 Rope Slams

Then;
FOR TIME

3 Rounds

10 Dumbbell Thrusters (50/25)

10 Calorie Skierg

10 Dumbbell Thrusters (50/25)

10 Calorie Row

Then;
2 Sets

15 Lateral Raises

15 Front Raises

15 KB Upright Rows

15 Reverse Flys

Then;
Tabata Assault Bike

Then Stretch

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8/10/16

Warm-Up10 Sets

100 M Row

Rest 20″ & Repeat

Then;
Heavy Double Deficit Deadlift 

Then;
4×4 Deadlift @90% of Heavy Double

4×8-12 Weighted PushUps

Then;
2×15 Sumo Stiff Legged Deadlift @50%

2×30 Dumbbell Skull Crushers

Then;
5 Rounds

10 Bulgarian Split Squats (Per Leg)

10 Russian KB Swings (24/32)

40 Second Dip Hold (20″ Top- 20″ Bottom)

Then;
FOR TIME

7 TrapBar Deadlifts @60% of Deadlift

1 Burpee

6-2, 

5-3,

4-4,

Etc

Then;
2 Sets

50 Straight Legged SitUps 

20 AB Wheel RollOuts

50 Paces Farmers Carry (HEAVY!)

Then;
Stretch

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8/9/16

WarmUp2 Sets

25 Band Tears

15 PushUps

5 Box Jumps (No Rebounding)

Then:
10 Sets

10 Jumping Lunges

3 Bench Press @75% (Controlled)

20 Rope Slams

Rest :30 & Repeat

Then;
4 Sets

10 DB Snatches (35/70)

15 PushUps

250 M Skierg

Rest 1:30 & Repeat 

Then;
3 Rounds FOR TIME

50 M Sled Push @110% of BackSquat

100 M Farmers Carry (24/32)

100 M FrontLoaded Carry (Sandbag or KB- Challenging Weight)

15 Burpees

Then;
2 Sets

Weighted Plank 1:00 (45lb plate)

Dips near failure

Hanging Leg Raises near failure 

Then;
Stretch

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8/8/16

6×2 BackSquat @80%

Then;

5 Sets

8 BackSquats @60%

6 PullUps

400 M Run

Rest 2:00 & Repeat

Then;
3 Sets

20 Goblet Squats (24/16KG)

15 Lat PullDown

Then;
4 Sets

250 M Row + 15 Dumbbell Thrusters (25/50)

Rest 1:15-1:30 & Repeat

Then;
3 Sets

10 HighStep Up

10 TRX Rows

1:00 Sled Drag (110% of Deadlift on Sled)

Then;

STRETCH

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8/7/16

Warm-Up1000 M Row 

Then;
5×10 BackLoaded Reverse Lunges @40% of your BackSquat

Then;
For Time:

50 Walking Lunges

40 KB Snatches/Dumbbell Snatches (35/70) Alternating Hands

30 Dips

20 Box Jump Overs (Clear the Box)

10 Burpee PullUps

20 Box Jump Overs

30 Dips

40 KB Snatches/Dumbbell Snatches (35/70) Alternating Hands

50 Walking Lunges

Then;
2 Sets

25 Leg Extensions

25 Hamstring Curls

30″ Weighted Plank

Then;
Stretch

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