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)

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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

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

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

8/6/16

WarmUp-Foam Roll – 5 Minutes

-Low Lunges with a Rotation (5x Per Side)

-Calf Stretching 

Then;
Find Max Effort Box Jump

Then;
Work-Up to Heavy Power Clean (No “starfishing”)

Then;
3×2 Power Clean @70% of Heavy Single
5 Rounds

400 M Run

20 Russian KB Swings

15 PushUps

10 Pistol Squats or Weighted lunges 

50 Double Under or Skips on the rope

Then;
4 Sets

25 Band Tears

15 Hip Extensions (GHD)

15 Straight Legged SitUps

50 Pace Farmer Carry

Then:

STRETCH

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

8/3/16

WarmUp
3 Sets (R/L)

-Low Lunge with a Rotation 15″

-Pigeon Pose 15″

-Couch Stretch 15″

-DeepSquat with a Walkout 5x

Then;
8×3 Deficit Deadlifts @70% (Speed & Integrity)

Then;

2×10 Banded Deadlifts @50% (Speed Through the middle)

2×250 M Row

Then;

5 Sets

20 KB Swings (24/16)

40 M Bear Crawl

10 Calories Assault Bike

Rest 2″ & Repeat

Then;

3 Sets (2KBS)

15 Swings (20/12)

10 Cleans

5 Strict Press

10 Squats

15 Burpees

Rest 1:30 & Repeat

Then;

2 Sets Unbroken

250 M Row

25 PushUps

25 Sumo KB Deadlifts

30″ Weighted Plank

Then;

100 Dumbbell Skull Crushers