Monday 10-7-5-3 Barbell Front Squat @ 20X1 3 Rounds 5x each 2-kB split squat thruster @ 20X1 10-15x tall kneeling external rotation with band @ 1110 20-30 sec pb seesaw plank --- 3 Rounds 100ft 2-KB Front Rack Walking Lunge 25 ballslams 15 2-KB Bent Over Row --- 3 … [Read more...] about Week of 1/20
Week of 1/13
Monday 10-7-5-3 Back Squat or Box Squat @ 30X2 3 Rounds 7/ea Box step down @ 3011 5-7/ea Single arm row 1 hand on bench @ 2111 30 sec trx plank feet elevated — 20 min EMOM 1- 5/ea split stance ball slams 2- Burpee pullup 3- 60 sec bike 4- Rest --- 2-3 … [Read more...] about Week of 1/13
Week of 1/6
Monday 10-7-5-5 Back Squat or Box Squat @ 30X2 3 Rounds 7/ea Goblet Reverse Lunge 7-9/ea Single arm row 1 hand on bench @ 2111 30 sec ring plank --- For quality: 500m row @ 19-21 spm 15 Strict Chest to Bar Pull-ups 9 Dball Cleans 500m row @ 20-24 spm 12 Strict … [Read more...] about Week of 1/6
Week of 12/29
Monday 15-11-7-7x Back Squat @ 3111 3 sets 8-12x/ea Single arm KB row anti-rotation focus @ 2111 6/ea lateral dB step up @ 2111 4-6/ea pb stir the pot --- 4 Rounds 60 sec burpee to med ball chest pass (touch chest to slam ball and then pick it up and do … [Read more...] about Week of 12/29
Week of 12/23
Monday 20-15-10-10x Barbell Back Squat @ 2011 3Rds 8-12x horizontal ring row @ 2011 12-15x Tall kneeling lat pull down with band @ 2211 30 sec physioball seesaw plank --- 15 min EMOM 1- 20/15 Cal Row. 2- 5/ea 1-DB Thrusters 3- 10 … [Read more...] about Week of 12/23
Week of 12/16
Monday 8-6-4-2x : 2-KB Box Squat @ 31X3 3 Rounds 8-12x / ea Single arm row @ 3011 12-15x Tall kneeling lat pull down with band @ 2211 20 sec trx glute ham bridge --- 10-9-8-7...1 Calories Bike KB Goblet squat ***use 55-60% of the heaviest total weight from today's … [Read more...] about Week of 12/16
Week of 12/9
Monday 3 Rounds 20 - 16 - 12- 12x Russian Swing 8-12x Bar Dips @ 2010 50ft upside down kb carry overhead 30 sec glute marching heels on foam roller --- 5 Rounds MAX WATTS : 20 strokes on the rower, build to max wattage on the last 5 pulls --- Row 1000m at 16-18 strokes … [Read more...] about Week of 12/9
Week of 12/2
Monday 4 Rounds 12-10-8-6 Double-KB Box Squat @ 3112 12-10-8-6 Ring Pullups 5/ea 1/2 kneeling ball slam 20x Janda Sit ups --- 3 Rounds 15x Hanging Knee Raises 100ft farmer carry AHAP 7 dball squats 100ft seal walk --- 2-3 Sets 15-20x GHD Hip Extension 15 … [Read more...] about Week of 12/2