Monday Strength: 3 Sets 8/8 Kneeling Windmill 16 Wide Leg Good Mornings 24 Deadbugs --- Workout: 5 Rounds 400 Meter Run 21 DB Goblet Squats 12 Burpees Tuesday Strength: 3 sets 9 DB Bench Press 18 DB Bent Over Rows (9 per side) 36 Banded … [Read more...] about week of 9/14
Monday Strength: Snatch Balance + OH Squat 1-1-1-1-1 Workout: AMRAP 3 min 250m Row 15 Lateral Bar Over Burpees Max OH Squats (75/55) *Rest 3 min AMRAP 3 min 250m Row 12 Lateral Bar Over Burpees Max OH Squats (95/65) *Rest 3 … [Read more...] about week of 9/14
Monday 3x RFE Back Rack Split Squat x 4/ea weighted chin up x 4,3,2 arch up - mini band ankles @31X1 x 10 --- Every 3' x 4 12cal bike 10 dball over shoulder Tuesday 5-7' to build to heavy set of 3 Hex Bar Deadlift 3x 3,3,3+ Hex Bar Deadlift at … [Read more...] about week of 9/14
Monday Labor Day, No Peak! Tuesday 5-7' to build to heavy set of 6. Barbell Front Squat Then… 3x 6 Barbell Front Squat at load 8,6,6 Glute Bridge ISO DB Floor Press 15"/ea Single Arm Plank --- 4' on, 1' off x 4 sets 12 wall ball 10 … [Read more...] about week of 9/7
Monday Happy Labor Day! "Captain Tom" For Time 10 Rounds 30 Lunges 4 Devils Press (50s/35s) 19 Air Squats 20 Double Unders ...directly into 100 Burpees Tuesday Midline: 3 Rounds 15 Weighted Sit Ups 10/10 Single Arm Suitcase Deadlifts :30 Max … [Read more...] about week of 9/7
Monday Happy Labor Day! "Captain Tom" For Time 10 Rounds 30 Lunges 4 Devils Press (50s/35s) 19 Air Squats 20 Double Unders ...directly into 100 Burpees Tuesday Midline: 3 Rounds 15 Weighted Sit ups 10/10 Single Arm Suitcase Deadlift 5 Strict … [Read more...] about week of 9/7
Monday 5-7' to build to heavy set of 8. 2KB Suitcase Deadlift Then… 8 2kb suitcase deadlift at load 10,8,8 DB chest press on roller 5/ea deadbug on roller --- 16' EMOM 1-250m row 2- 15 burpee 3- 8 renegade row 4- 10/ea sprinter sit … [Read more...] about week of 8/31
* Home workouts below! Monday Strength: On the min x 10min 1 Power Snatch 1 OH Squats --- Workout: For Time 27-21-15-9 Reps Cal. Row OH Squats (95/65) Tuesday Workout: For Time 400m Run, 21 Burpees 400m Run, 15 Burpees 400m Run, 9 … [Read more...] about week of 8/31
