Friday 4/7/17
Warm up 5:00 Dynamic Then, 2 Sets of: 3 Power Cleans 3 Front Squats 3 Sumo Deadlifts 3 Bar Facing Burpees *10 X-Band Walks Forward/Backward Mobility Grab a light KB and perform: - 10 Goblet Lateral Squats each side - 10 Wide Stance Goblet Squats - 10 Glute Bridges w....
Thursday 4/6/17
Warm Up Run 200 Meters then, Grab an Empty BB: 5 Muscle Snatches 10 Reverse Lunges in Place 5 Hang Power Snatch 10 Air Squats 5 Power Snatch 10 Sit-ups 5 OHS 10 Supermans Mobility – Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch (this can be found...
Wednesday 4/5/17
Warm up 2 Rounds With a light KB 5 KB Push Press each 5 Single Arm Russian Swing each 5 KB Windmills each 5 Goblet Reverse Lunge each 5 Burpees Mobility Lax Ball, 30s on the following: - Pecs - Scapular - Triceps Strength 1) Shoulder Press: 1RM. Rest 2:00 - Take 8-10...
Tuesday 4/4/17
Warm up Tabata #1: 1a) Double Unders 1b) Squat Thrusts Tabata #2: 1a) Supermans 1b) Hollow Hold Spend 5:00 extra minutes getting warm for the conditioning EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24, 20) Minute 3: 12/10 Calorie Row Minute 4:...
Monday 4/3/17
Mobility 5:00 Dynamic then, X-Band Walks x 2 sets: 10 steps in each direction Spend no more than 5:00 on this + 20 Walking Lunges 10 Sumo Deadlifts (empty BB) 10 Russian Swings Accummulate :90 in the bottom of a (perfect) squat Strength Front Squat Box Squat: Work up...
Friday 3/31/17
Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – 6 Snatch-Grip Deadlifts 185/125 Station 2 – 8 Power Cleans 185/125 Station 3 – Side Plank x 45 seconds each side then... for time 1600m row
Thursday 3/30/17
Floor Press 5 sets of 5 reps then... 5 min AMRAP 8 Push Press 95/65 8 Box Jumps 24/20 Rest 1 min 3 min AMRAP Burpees Rest 1 min 5 min AMRAP 8 T2B 8 KB Cleans 53/35
Wednesday 3/29/17
Single Legged split squat 5 sets of 7 reps(each leg) then... "Helen" 3 Rounds For Time 400 meter Run 21 Kettlebell Swings 53/35 12 Pull-Ups
Tuesday 3/28/17
Rear Delt Raises 5 sets of 10 reps Good Mornings w/ barbell 5 sets of 10 reps then... 12 min EMOM 1st: ME Cals Row 2nd: ME Wall Balls 20/14 3rd: ME Russian Twists 15/10
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