Monday 10-8-6-4-2 Sumo Deadlift 5 x ME-1 Dips 4 x 8/ea Dead bug --- 5-4-3-2-1 min cardio efforts ***each one of these efforts is 8-9 RPE ***Between each set complete ME DB Chest Press, the first set should be after the 5 min and the last set after the 2 min for 4 sets … [Read more...] about week of 5/18
Monday 4-5 Sets 5-7/ea half kneeling db strict press @ 3011 5-7/ea skater squat 30 sec prone hollow --- 20 min EMOM 1- 30 sec cardio choice max reps / calories 2- 30 sec alternating db snatch Tuesday 3 Sets 10 overhead squats 15 good mornings 20 … [Read more...] about week of 5/11
Monday EMOM 20 min 1- 20 Russian KB Swings 2- 30 sec R Arm SA Thruster 3- 30 sec L Arm SA Thruster 4- Rest --- 3 Rounds for time 50 mountain climbers (25/ea) 40 DU 30 sprinters sit up (15/ea) Tuesday 4 Sets 12 2-DB or KB Chest Press on bench or foam … [Read more...] about week of 5/4
Monday 4 Sets 7/ea 2-DB Push Press in split stance 7/ea 2-DB Single leg RDL 7/ea 1-DB Single arm Turkish sit up --- 5 x 1 min week 2 -max effort cardio of choice: use a bike, run a hill, row, double unders, burpees, whatever you've got that gets your hr up ***take full … [Read more...] about week of 4/27
Monday 4 Rounds 7/ea - 7/ea - 5/ea - 5/ea Weighted Split Squat 10-15x Bent Over Row @3111 5/ea quadruped single arm single leg t-spine rotation --- 3 Rounds -Gradually increase intensity each minute for 5 minutes -At the 5 min mark, hold approx 90% effort for an additional 2 … [Read more...] about week of 4/20
Monday Accumulate 50 dips ***complete 20 Russian kettlebell swings between each set --- EMOM 14 min 1- 40 sec max pushups 2- 40 sec DU Tuesday 5 Sets 5/ea Single leg squats or 5 Back Squats @ 3011 5/ea Chop in Split Stance @ 2111 15 sec each single arm … [Read more...] about week of 4/13
Monday 4 Rounds 30 sec split squat pulse 30 sec s/a strict press per side 5 dragon flags --- 7 Rounds for quality 7/ea weighted step ups 7 Dips --- Accumulate 2 min in an arch hold 30 sec single leg glut bridge per side every break Tuesday 5 … [Read more...] about week of 4/6
Monday 4 Sets 5/ea Lateral Bound and Stick 10-15/ea SA Bent Over Row 5/ea Goblet Cossack Squat 30 sec weighted hollow rock --- EMOM 15 min 1-20 sec Lateral Shuttle 2-5x Renegade Row 3- 8/ea X-Men Sit up Tuesday 4 Sets 6/ea Single Arm KB … [Read more...] about week of 3/30
