8/2/16

WarmUp3 sets

20 Band Tears

10 Ball Slams

5 Walkouts + PushUp

2 Low Lunge Twist

Then;

4Sets

15,12,8,15 Incline Barbell Chest Press

Then;

7×2 Pause Bench Press @75%

Then;

4×12 Flat Dumbbell ChestPress

Then;

10 Minute “AMRAP”

10 KB Swings

10 Dips

Then;

2Sets

15 Pec Deck

15 Modified PushUps (against bench)

Then;

2 Sets

15 Preacher Curl

15 EZ Bar Curl

15 Hammer Curls

15 TRX Rows

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7/29/16

WarmUp

5Sets

100 Meter Row & 15 Seconds Rest

Then;

3×3 BackSquats @75%

2×1 Backsquat @85%

2×2 Backsquat @80%

2×10 BackSquat @65%

Then;

5 Sets of:

5 Back Squats @ 70%

5 ChinUps+10 Pushups

Then;

3 Rounds “For Time”

30 Walking Lunges

15 Burpee ChinUps

Then;

6 Minute Lateral Sled Drag (Alternate Side Every Minute)

Then;

STRETCH

7/28/16 

 

Warm-Up5 Minute of Squat Patterning & Shoulder Mobility

6×2 Power Snatch – From Blocks @70%

Then;

5 Sets

3 Front Squats @75%

6 PullUps

9 PushUps

Then;

4 Rounds
15 Calories on Skierg

12 DB Snatches (Alternating Arms)

10 PushUps

Then;

3 Sets

15 TrapBar Deadlift @60%

15 Tricep Pushdowns

Then;

2 Sets

25 Leg Press

STRETCH