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
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 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
Monday 3 sets 20 Death March 20 Plank Weight Drags 20 Frog Glute Bridges --- For Time: 21 Double DB Clean and Jerks 100 Double Unders 15 Double DB Clean and Jerks 100 Double Unders 9 Double DB Clean and Jerks 100 Double Unders Tuesday Emom 12 … [Read more...] about week of 1/25
Monday CASH IN: 200m Farmer March ...directly into 4 Rounds 19 Hand Release Push Ups 29 Goblet Squats 19 Burpees 68 Double Unders ...directly into CASH OUT: Max Effort Wall Sit Tuesday 2 Sets: 1 Minute Banded Pull-Aparts 1 Minute Side Plank (Each … [Read more...] about week of 1/18
Monday Every 2 min x 5 15 Pausing Jump Squats (1 sec. pause in bottom) 30 Mountain Climbers --- For Time: 1,200 Meter Run 100 Double Unders 800 Meter Run 100 Double Unders 1,200 Meter Run Tuesday 3 Rounds 15 Double DB Sumo Deadlift 10 DB … [Read more...] about week of 1/11
Monday 3 Sets 10 Strict Press 10 Floor Press Max Unbroken Push Ups *rest 1min --- AMRAP 20: 20 Single DB Goblet Squats 20 Alt. Dumbbell Snatches 20 Single DB Reverse Lunges 20 Single Arm DB Push Press 20 Shuttle Runs (10 Meters) Tuesday 5 Rounds x … [Read more...] about week of 1/4
