Monday 3 Giant Sets: 15 Back Extensions 20 Banded Good Mornings 25 Sit-Ups 30 Second Squat Hold (Bottom) --- For Time: 10 Rounds 5 Double Dumbbell Squat Cleans 10 Ten Meter Shuttle Runs Tuesday Every 3 Minutes x 10 Rounds: [On the 0:00]: 10 Single … [Read more...] about week of 7/5
week of 6/28
Monday TABATA x 8 :20 Hold / :10 Rest - alternate between: Squat Hold Double DB Overhead Hold --- For Time: 1 Mile Run 60 Single DB Hang Clean & Jerks 40 Single Dumbbell Thrusters *Switch every 5 Reps Tuesday 3 Rounds for Quality: 10 Wall … [Read more...] about week of 6/28
week of 6/21
Monday 3 Sets: 1 min Wall Sit 10/10 Single DB RDL 30 Russian Twists --- For Time: 20 Double Dumbbell Front Squats 20 Burpees Over the Dumbbell 20 Double Dumbbell Push Presses 20 Burpees Over the Dumbbell 20 Double Dumbbell Thrusters Tuesday 3 … [Read more...] about week of 6/21
week of 6/14
Monday EMOM x 10: Minute 1 - 6 Double Dumbbell Front Squats Minute 2 - Max Bench Dips in :30s --- AMRAP 15: 100 Double Unders 75 Air Squats 400m Run Tuesday 3 Sets: 10 Bulgarian Split squat (each) 10 Single Leg Dumbbell RDL (each) 12 Bodyweight … [Read more...] about week of 6/14
week of 6/7
Monday 3 Sets: 8/8 Front Rack Reverse Lunges 20 X-Men Sit ups --- For Time 3 Rounds: 15 Double Dumbbell Power Cleans 12 Double Dumbbell Thrusters 9 Dumbbell-Facing Burpees Directly Into… 3 Rounds: 15 Double Dumbbell Hang Power Cleans 12 … [Read more...] about week of 6/7
week of 5/31
Monday "Murph" 1 Mile Run 100 Dumbbell Bent Over Rows 200 Push-ups 300 Air Squats 1 Mile Run Tuesday Midline: 15/15 Weighted Side Bends 15 Weighted Sit-ups :30 Walking Planks --- On the 3:00 x 10: 15 … [Read more...] about week of 5/31
week of 5/24
Monday 3 Sets Wall Sit 1 Min Russian Twist x 20 10 Tempo Air Squats --- For Time 21-15-9: Single Dumbbell Power Snatches Dumbbell Renegade Rows Directly Into… 21-15-9: Double Dumbbell Front Squats Burpees Facing the Dumbbell Tuesday 3 … [Read more...] about week of 5/24
week of 5/17
Monday 3 Sets for Quality: 8 Weighted Good Mornings 10 Alt. Weighted Cossack Squats :30 Flutter Kicks --- For Time 21-18-15-12-9 Reps Goblet Squats Single Dumbbell Swings Burpees over Dumbbell Tuesday 3 Sets for Quality: 8 Tempo Floor Press (4s down, … [Read more...] about week of 5/17