8/29/16

WarmUpHip Opening & Squat Patterning

Then;
6 Sets

2 FrontSquats 70%

5 PullUps

Then;
5 Rounds

10 KettleBell Goblet Squats (16/24)

10 Calories Assault Bike

20 Rope Slams

Rest 1:30

Then;
FOR TIME:

50 Walking Lunges

50 TRX Rows

50 Calories Bike

50 TRX Rows

50 Walking Lunges

Then;
Stretch

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8/26/16

Warm-UpTabata Bike Sprints @70% Intensity

Then;
4×4 Front Squats @65,70,75,80%

Then;

4×4 BackSquat @60,65,70,75%

Then;

2×20 Zercher Squats @35% of Front Squat

Then;
5 Rounds 

1/2 Mike Bike Sprint

10 PushUps

5 PullUps

Rest 1:00 & Repeat

Then;
10 Rounds FOR TIME:

5 KB Front Squats (16/24)

5 Burpees

10 Calorie Row

Then;
5 Minute Lateral Sled Drag (20M per side)

Then;
Stretch

8/23/16

WarmUp2 Sets

25 BandTears

15 BallSlams

5 PushUps

250 M Row

Then;
6 Sets

3 Pause Bench Press @75%

Then;
4 Sets

15 Incline DB Chest Press

10 Double KB Swings (16/24)

5 KB Pause Front Squats (16/24)

Then;
4 Sets (Chill Pace)

15 KB Swings

10 Dips

5 Burpee PullUps

Then;
3 Rounds For Time:

25 American Swings (16/24)

50 Walking Lunges

25 PushUps or Dips (Smallest set- 5s)

50 Double Unders (100 Single Skips)

Then;
2 Sets

Hanging Leg Raises (Near Failure)

Waiter Carry (50M)

25 Back Extensions 

Then;
Stretch!

8/22/16

WarmUp-4 Sets

250 M Row

Rest 1:00 & Repeat

Then;
20 BackSquats @50% 

15 BackSquats @55%

12 BackSquats @60%

10 BackSquats @65%

8 BackSquats @70%

6 BackSquats @75%

2×3 BackSquats @80%

Then;
15 Minute EMOM

Minute 1: 10 Goblet Squats (16/24)

Minute 2: 15 Lat PullDowns

Minute 3: 30 Battle Rope Slams

Then;
5 Sets (Chill Lace):

20 Walking Lunges

10 TRX Rows

40 Meter Front Loaded Carry (2KBs)

Then;
Assault Bike Reverse Tabata (max calories)

Then;
4 Sets

:30 on – :30 off on Skierg

Then;
2 Sets

Weighted Plank (1:00 max)

PullUps Near Failure (10+ , use bands of necessary)

8/19/16

WarmUpHip Openers, Squat Patterning, Foam

rolling, and Light Stretching

Then;
10 Sets (Unbroken-Chill Pace)

3 Back Squats @65%

5 PullUps

7 PushUps

100 M Row or Skierg

Then;
4 Sets

X15 TrapBar Deadlift @60% of Deadlift

X10 Burpees

X50 Double Unders or 100 Skips on Rope

Then;
FOR TIME

100 Walking Lunges

80 RKB Swings (16/24)

60 Calories Skierg

40 Burpees

200 Double Unders or 300 Skips On Rope

Then;
5 Minutes

Lateral Sled Drag @100% of Front Squat

Then;
Stretch!

8/18/16

WarmUp1/2 Mile Bike Ride

250 M Row

1/4 Mile Jog
Then;

6×4 OverHead Press @70%

Then;
3 Rounds

20 KB Swings

20 DB PushPress (20/40)

20 Roman Chair Leg Raises

Rest 1:00 & Repeat

Then;
3 Rounds 

15 DB Clean and Jerk (25/50)

Rest 2:1 (Twice as long as it took you) & Repeat

*Touch floor with Dumbbells

Then;
 FOR TIME

15 Thrusters (65/95)

15 Toes To Bar (T2B)

12-12

9-9

6-6

3-3

Rest 5-7 Minutes

Then;
3 Sets

15-20 DB Lateral Raises

15-20 DB Front Raises

40M KB Waiter Carry

20 Back Extensions

Then;
1/2 Mile Bike Ride

250 M Row
1/4 Mile Jog
@80% Intensity

Then;
Stretch 

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

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