6/13/2015

Warm-Up1000 M Row

5 Turkish GetUps (Ascending in weight)
Work Up to a Heavy Double Front Squat

Then:

Work Up to a Heavy Triple Bench Press

Then:

Work Up to a heavy 4-Rep PullUp (weighted)

Then:
5 Rounds:

15 Goblet Squat

12 Ring PushUps

9 PullUps

6 Box Jumps

3:00 Assault Bike 

Rest 90 Seconds & Repeat

Then:

8 Running Intervals

:60 Second Run (80% effort)

:30 Walk

Then:

Weighted Plank

Farmers Walk

Then:

Stretch!! 

 

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5/29/2015

WarmUp50 Calories on Assault Bike

Then: 
WorkUp to a Heavy Front Squat

Then: 
2×2 Front Squats @ 85% of Heavy FS

Rest 2Minutes

Then:
4×8 FrontRacked Lunges @ 50% of Heavy FS 

Then:

4 Sets

X7 Dumbbell Thrusters

X7 PullUps

Rest 60″ and Repeat

Then:
4 Sets

X8 Dumbbell PushPress

X8 Hanging Leg Raises

X8 Lateral Ball Slams

Rest 60″

Then:
4x

250 M Row (rest 1:00)

Then:
Stretch and Mobilize

5/27/2015

Warm-Up50 Calorie Row

2x 10 PushUps- 10 Ball Slams

Then:

Work up to a Heavy 2-Rep Bench Press

Then:

3×6 CloseGrip Bench With 70% of 2-Rep

Then:

5 Rounds of:

3 ChinUps- 6 PushUps (Clap)- 9 Ball Slams

Rest for 10 big breaths and repeat

Then:

3x

3:00 of Work/ :90 of Rest 

9 KB Swings (heavy)

6 Dips

3 Strict Hanging Leg Raises

Then:
2x

Waiter Carry (50 paces)

50 Hollow Rocks

5/26/2015 

Warm-Up3x2 Turkish GetUps & 2×250 M Row

Then:

Work Up to a Heavy Back Squat (3″ Pause)
Then:

4×4 With 80% of the Heavy Pause Squat

Then:

4 Sets

X12 Bulgarian Lunges

X4 Weighted ChinUps (challenging)

X8 Aggressive Ball Slams

Rest 60″ Between sets

Then:
3 Sets

X10 KB Front Loaded Lunges (alternating)

X10 TRX Rows

Rest 30″ Between Sets

Then:
:30 Seconds on – :30 Seconds off x8

Assault Bike (80-85% intensity)

Then:
2 Sets

Farmers walk – 50 paces (heavy)

Weighted Plank x 20-30″

STRETCH