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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6/8/2015

Warm-Up5:00 Bike , 2×15 Bulgarian Squats, & Hip Opening stretches/movements

Work up to a Heavy Double Back Squat

Then:

4×3 @75% of Heavy Double

Then:
4 Sets

X8 Barbell Bent Over Row

X10 PushUps

X12 KB Swings

Then:
5 Rounds (For Time):

5 PullUps- 10 PushUps- 15 CalorieRow

Then:
2x

Farmers Walk- Heavy-50 Paces

Weights Plank

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

  

6/1/2015

Warm-Up5x1 Turkish GetUp

2×20 Bulgarian Squats 

Then:
Work Up to a Heavy Single Front Squat

Then:

4×2 Back Squats @ Heavy Single FS

Then:
4 Sets

X8 Goblet Squats

X10 Lat PullDown

Rest 60″ & Repeat

Then:
3 Sets Unbroken:

7 Thrusters (squat to press)

14 Calorie Row

Then:
2 Sets

X20 Jumping ChinUps (controlled eccentric)

X20 Second Weighted Plank

Then:
10 Minutes on Assault Bike or Running

Then:
Stretch and care for your body 
Invite a friend or two in this months journey. The programming will definitely promote both absolute badassery and aesthetic beauty.

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