Tuesday 7/23/19
STRENGTH Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s. – each set should be AFAP – both eccentric and concentric ROM Then, 1 x Max Reps @50% METCON For time: Buy in: 100 Double Unders Then, 50 DB Renegade Rows (50, 35) (total...
Monday 7/22/19
STRENGTH Front Squat Clusters: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00 METCON for time: 30-20-10: Goblet Squats (70, 53) 15-12-9 Power Cleans (185, 125) L3: (53, 35) (155, 105) L2: (45, 30) (135,95) L1: (35, 25) (185, 115 – Deadlifts)
Friday 7/19/19
STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Bench Press (challenging weight) 12 Rollback Triceps Extensions 25 Banded Triceps Pushdowns No rest between movements, but Rest 3:00 after all three exercises. Rx+:(4 Rounds) Rx/L3: (3 Rounds) METCON AMRAP 16: 10...
Thursday 7/18/19
STRENGTH 1) Sumo Deadlift : 3/7 x 3 @65%, every 60s. -- RX+ Against a Band @55% 2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s. METCON ”Kiss the Sky” 3 RFT: 12 Burpees 12 DB Front Squat (50, 35) Rest 6:00 + Repeat L3: (45, 30) L2: (35, 25) L1:...
Wednesday 7/17/19
SKILL EMOM 8: ODD Minutes: 10-15 seconds L-Sit Hold EVEN Minutes: 15-20 seconds Handstand Hold METCON AMRAP 20: 10 KBS (53, 35) 10 T2B 400 Meter Run L3: (45, 30) L2: (35, 25) (Knee Lifts) L1: (35, 25 Russian Swings) (Reverse Crunches)
Tuesday 7/16/19
STRENGTH 1) Shoulder Press: 3/5 x 3 @65% of Two Friday’s Ago. Rest 60s. -RX+ against a band @55% 2) Chest Supported DB Rows: 1/4 x 12. Rest 60s. METCON 4 Rounds of 40s on/20s off: 1a) Wall Balls (20, 14) 1b) Hand Release Push-ups 1c) SDHP (53,35) 1d) Russian Twist...
Monday 7/15/19
STRENGTH 1) Squat Clean: 1RM. Rest 2:00 2) Dimel Deadlifts: 1/3 x 30 @40% of Deadlift. Rest 90s. 3) KB March: 4 x 30s on/30s off.
Friday 7/12/19
STRENGTH Close Grip Floor Press: 3RM. Rest 2:00 METCON AMRAP 4: DB Bench Press (client choice of weight) Right into: AMRAP 4: Barbell Rows (empty bar) Right into: AMRAP 4: Russian Twists w. a plate (client choice of weight) Right into: AMRAP 4: Bradford Press (empty...
800 Gram Challenge Sign Up
What’s the #800gChallenge®? A simple way to measure quality in the diet. Eat 800 grams (by weight) of fruits and vegetables per day. No other foods are eliminated in the challenge. Eat the macros you want. Eat the fruits or veggies you like. Challenge dates are July...
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