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
Monday 3 Rounds 10 Right leg Bulgarian Split Squats 20 Sit-ups 10 Left Leg Bulgarian Split Squats 20 Weighted Glute Bridges --- 3 Rounds for Time: 8 2 for 1 Burpees (2 push-ups for each burpee) 20 Single DB Hang Clean and Jerks 21 Goblet Squats Tuesday … [Read more...] about week of 3/8
Monday 4 Sets: 8 Tempo Goblet Squats (3.1.1.1) 16 Weighted Deadbugs 24 Glute Bridges --- 6 Rounds For Time: 45 Double Unders 30 Air Squats 15 x 10-Meter Shuttle Runs Tuesday Every 3 mins x 4 Sets: 10/10 Pallof Press 5/5 DB Strict Press to … [Read more...] about week of 3/1
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
