Monday 3 Sets For Quality: 15 Single DB Reverse Lunges (Each Leg) 30 Single DB Glute Bridges --- AMRAP 13 40 Air Squats 200m Run 20 Dumbbell Power Snatches Tuesday 3 Sets for Quality: 10 Tempo Floor Press (4s down, fast up) 10/10 Bird Dog 10 Wall … [Read more...] about week of 5/2
Monday 3 Sets 10 Dumbbell Bench Press 15 Double DB Bent Over Row 20 Banded Good Mornings --- 4 Rounds for Time: 18 Ten-meter Shuttle Runs 15 Burpees Over Dumbbell 12 Leg Raises (Holding Dumbbell) 9 Dumbbell Front Squats Tuesday 4 Sets 1:00 Wall … [Read more...] about week of 4/26
Monday 3 Sets: Max Set DB Push-ups :30/:30 Single Leg Glute Bridge Hold :30 Double DB Bottom of Squat Hold --- 5 Rounds For Time: 25' DB Front Rack Walking Lunge 25 DB Goblet Squats 25' DB Front Rack Walking Lunge 10 Single Arm Devil Presses Tuesday 3 … [Read more...] about week of 4/19
Monday On the 2:00 x 5 Sets: 5 Tempo Front Squats 3.3.1.1 10 Weighted Glute Bridges --- 5 Rounds for Time: 15 DB Bent-Over Row 200m Run 9 DB Thrusters Tuesday 5 Rounds Not for Time: 5 Seated Strict Press 5 Dips 5 Push Ups --- 12:00 AMRAP: 8 … [Read more...] about week of 4/12
Monday On the 2:00 x 5 8/8 Kneeling Windmills 16 Reverse Flys --- For Time: 40 Jumping Squats 20 Burpees Over DB 40 DB OH Overhead Lunges 20 Burpees Over DB 40 Jumping Squats Tuesday 3 Sets 1:00 Wall Sits 10 Double DB Russian Swings *rest 1 min … [Read more...] about week of 4/5
Monday Alt. Tabata (:20 ON/:10 OFF) x 3 1: V-ups 2: Side Plank Pulses Right 3: Side Plank Pulses Left 4: Hollow Hold 5: Russian Twists *rest 1 min between rounds --- 3 Rounds For Time: 400 Meter Run 40 Single Dumbbell Goblet Squats 30 Alt. Dumbbell Power … [Read more...] about week of 3/29
Monday 3 Sets 10 Wall Slides :30 Right Side Plank 15 Arch Hold Swimmer :30 Left Side Plank --- AMRAP 15: 30 Double Unders 15 Double Dumbbell Push Jerks 30 Double Unders 15 Weighted Sit-ups Tuesday 3 Sets 3/3 Turkish Get-ups 30 Mountain … [Read more...] about week of 3/22
Monday 3 Giant Sets: 1 Minute Plank 50 Banded Pull-Aparts 25 Banded Tricep Push Downs --- 4 Rounds for Time: 10 Dumbbell Facing Burpees 20 Alternating Dumbbell Snatches 400 Meter Run Tuesday 3 Sets 7 Right Side Turkish Sit ups 7 Right Arm Seated … [Read more...] about week of 3/15
