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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8/6/16

WarmUp-Foam Roll – 5 Minutes

-Low Lunges with a Rotation (5x Per Side)

-Calf Stretching 

Then;
Find Max Effort Box Jump

Then;
Work-Up to Heavy Power Clean (No “starfishing”)

Then;
3×2 Power Clean @70% of Heavy Single
5 Rounds

400 M Run

20 Russian KB Swings

15 PushUps

10 Pistol Squats or Weighted lunges 

50 Double Under or Skips on the rope

Then;
4 Sets

25 Band Tears

15 Hip Extensions (GHD)

15 Straight Legged SitUps

50 Pace Farmer Carry

Then:

STRETCH

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Cossack Squats

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These squats are an amazing tool in improving both your strength & mobility.

Add them into your warmup!!

http://breakingmuscle.com/strength-conditioning/cossack-squat-variations-for-improved-strength-and-mobility

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8/5/16

WarmUp10 Sets

100 M Row

Rest 15″ & Repeat 

Then;
10 Sets (Unbroken -Chill Pace)

5 BackSquats @70% (Beltless)

10 PushUps

5 PullUps 

10 Rotational Ball Slams

Then;
4 Sets

10 High StepUps

10 Rows

Then;
2 Rounds (AMRAPS)

3:00 of work- 1:30 of recovery

8 Jumping Lunges

4 Burpee PullUps

Then;
5 Minutes

Sled drag & Push with 100% of your FrontSquat

Then;

STRETCH
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