Monday Back Squat 3 x 5 Reps (all sets between 75-80%) --- For Time: 40/30 Cal. Bike Directly Into... 27-21-15-9: American Kettlebell Swings (53/35) Pull-ups Thrusters (75/55) Tuesday For Time: 50 Burpee Box Jump Overs (24"/20") --- AMRAP … [Read more...] about week of 2/22
Monday 3 Sets: 10 Cossack Squats 10 Goblet Squats 10/10 Single Leg Glute Bridges --- For Time: 27-21-15-9 Reps Russian Swings Single Arm Bent Over Rows (each) Single DB Thrusters Tuesday For Time: 50 Burpees --- AMRAP 13min: 400m Run 9 … [Read more...] about week of 2/22
A great paleo recipe to make at the beginning of the week and to have for your easy breakfast the rest of the week! Mini Omelettes Nutritional Value Fat: 29g Carbs: 5g Protein: 20g Calories: 360g (macros for the whole recipe) Ingredients 3 Eggs 1/2 Cup of … [Read more...] about Mini Omelettes
Monday 3 Rounds 10 Right Leg Bulgarian Split Squats 20 Plank Weight Drags 10 Left Leg Bulgarian Split Squats 40 Flutter Kicks --- 3 Round Buy-in min 1: Jumping jacks min 2: Mountain climbers min 3: Shuttle runs Followed by 4 Rounds: 11 Bent over … [Read more...] about week of 2/15
Monday Back Squats 10-8-6-4-2 (55%-65%-75%-83%- 90%) --- Buy in: 2015m row 4 Rounds for Time: 11 Chest to Bar Pull-Ups 46 Slam balls/ Russian KB Swings 85 Double Unders Tuesday Push Jerks 3-3-3-3-3 --- 8 Rounds For Time: 8 Push Jerks … [Read more...] about week of 2/15
P1 programming below! Monday 5 Sets 1 Tempo OH Squats (5 secs down) 2 OH Squats --- AMRAP 3: 21 Overhead Squats (95/65) 21 Lateral Burpees Over Erg Max Calorie Row *Rest 3 Minutes AMRAP 3: 18 Overhead Squats (115/85) 18 Lateral Burpees Over Erg Max Calorie … [Read more...] about week of 2/8
Monday 4 sets 8/8 Single DB OH Reverse Lunge 16 weighted glute bridges *complete 10/10/10 Y,T,W's on each arm between each round --- 4 Rounds x AMRAP 3: 21 Double Dumbbell Thrusters 21 Lateral Burpees Over DB Max Shuttle Runs [10-Meters] Rest 3 Minutes Between … [Read more...] about week of 2/8
Monday 3 x 8: Sumo Deadlifts 3 x 12: Romanian Deadlifts 3 x 16: Weighted Glute Bridges --- AMRAP 14: 10 Single Arm Devil Presses 20 Single DB Step Back Lunges 30 V-ups Tuesday 15-12-9-6: Bent Over Row After Each Set: 30 Banded Tricep Ext. --- 3 … [Read more...] about week of 2/1
