8/15/16

WarmUp4 Sets

1: Couch Stretch

2: Hanging (Bar)

3: Pigeon Pose

4: 250 M Row

Then;
6×3 BackSquat @80%

Then;
4 Sets

10 BackSquat @50% of BS

5 PullUps

Rest 2:00 & Repeat

Then;
3 Sets

30 Front Loaded Lunges (KB) (20/12KG)

20 TRX Rows

10 Burpees

Rest 1:00 & Repeat

Then;
FOR TIME

500 M Row

25 DB Thrusters (20/40)

800 M Run

25 DB Thrusters (20/40)

500 M Row

Then;
STRETCH

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8/12/16

Warm-Up5 Minute Stationary Bike Ride

&

5 Minutes of Squat Patterning (OHS, Cossack Squats, GoodMornings, StepUps, Etc)

Then;
6×3 Front Squats @80%

Then;
5 Rounds

10 KB Front Squat (2×16/24)

10 Pushups (Paralletes)  

10 Calories Assault Bike

Rest 1:00 & Repeat

Then;
4 Rounds

16 Weighted Walking Lunges (20/40)

12 Calories Skierg

8 Burpees

Rest 1:00 & Repeat

Then;
3 Rounds

25 HighStepUps

50’Double Unders or 100 Skips On Rope

25 V-Ups

Then;
2 Rounds

25 BackSquat @55% of BS

Then;
2 Rounds

Dips Near Failure

GHD Hip Extensions

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

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

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

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

Cossack Squats

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

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

8/4/16

WarmUp400M Run

20’Band Tears

10′ Shoulder Dislocaters (PVC Pipe)

Then;
5×3 Strict OHP @75%

Then;

4×4 PushPress @80%(of your strict Press)

Then;
3×15 Seated Overhead Dumbbell Press 

3×10 Strict Hanging Leg Raises

Then;
15 Minute “AMRAP”

12 KB Swings

9 Dumbbell PushPress (50s)

6 ChinUps

30 Battle Rope Slams or 3 Burpee BoxJumps

Then;
12 Minute EMOM

Minute 1: 150M Row

Minute 2: 5-7 Strict Handstand push-ups OR 10-15 Pushups (feet elevated
2 Sets

25 Lateral Dumbbell Raises

25 Front Dumbbell Raises

Then;
5 Minute of Accumulated Hanging

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