I 6/5/2015

Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension 

WorkUp to a Heavy 3-Rep Back Squat 
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)

Then:
5 Rounds

X12 Walking Lunges (weighted)

X8 Dumbbell Snatches

X4 Burpees

Rest 45 Seconds & Repeat

Then:
3 Sets

X10 Weighted Bulgarian Squats

X15 KB Swings

X20 PushUps

X25 Calorie Row

Then:
6 Rounds:

2:00 Run- 1:00 Walk

Then:

Recover and Stretch

  

6/5/2015

Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension 

WorkUp to a Heavy 3-Rep Back Squat 
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)

Then:
5 Rounds

X12 Walking Lunges (weighted)

X8 Dumbbell Snatches

X4 Burpees

Rest 45 Seconds & Repeat

Then:
3 Sets

X10 Weighted Bulgarian Squats

X15 KB Swings

X20 PushUps

X25 Calorie Row

Then:
6 Rounds:

2:00 Run- 1:00 Walk

Then:

Recover and Stretch

  

6/3/2015

Warm-Up50 Calories on Skierg

2×10 Single Legged Deadlifts (super light Kettlebell)

4×1 Turkish GetUps

WorkUp to a Heavy Deficit Deadlift

Then:

4×2 @ 80% of Heavy DL

Then:

4 Sets

12 Kettlebell Swings

10 Strict Dumbbell Overhead Press

8 TRX Rows

60 Seconds rest & Repeat

Then:

2Sets

3:00 On & :90 Off

8 Dumbbell Snatches

6 Clap PushUps

4 Pistol Squats

Then:
2x

Farmers Walk (50 paces)

50 Straight Legged SitUps

  

5/20/15

Warm-Up

1000 M Row & 2Sets of 10 Bulgarian Split Squats

Work-Up to a Heavy Deadlift (Keep the lifts integrity)

Then:

3×2 3″ Deficit Deadlifts with 75% of the HS (Rest 2 minutes between sets)

Then:

5 Sets of

6xHanging Leg Raises- 2xKB Armour Complexes (2 Cleans/1Press/3Squats)- and 3 Burpee PullUps

rest 90″ between sets

Then:

3 Sets:

15 KB Swings – 10 Kneeling Dumbbell OverheadPress

Then:

2 Sets of Waiter Carries- Dips Near Failure

10 Minute Mobility/Stretch

Note: The way you practice is the way you’ll perform it,;so ensure proper technique, stay conservative and keep every lifts structural integrity intact.

You won’t get super fit over night- it’s a consistent process… So trust it and enjoy it.