Monday 15-10-5-15-10-5x Hex Bar Deadlift @ 2011 5 x 5 Ring or Bar Dips --- 3 Rounds 500m Row 15x ball slams immediately on last rep, transition to a max set of strict pullups Rest as needed --- Accumulate 45 hanging knee raises & 45 GHD Hip … [Read more...] about week of 2/17
Monday Strength: Front Squat EMOM 12 min 1- 1 Front Squat 2- 2 Front Squats 3- 3 Front Squats 4- 4 Front Squats ***use 80% of last week's 1RM --- 15 min AMRAP 15/ea DB Snatch 12 2-DB Bent Over Row 9 T2B --- 2 sets 15x reverse hyper with mini band around … [Read more...] about Week of 2/10
Monday Every 90 sec x 10 sets 3 Barbell Push Press + 3 Thrusters --- Workout 20 min AMRAP .25-mile run 100ft walking lunge --- 2-3 Sets 15-20x Weighted GHD Hip Extension 20 sec each arm bar Tuesday 4 Sets 7/ea 2-KB front rack reverse lunge to … [Read more...] about Week of 2/3
Monday Rowing Primer: 300m nasal breathing at 16-18 spm 300m nasal inhale mouth exhale at 18-20spm 400m high effort @ 20-22spm --- Conditioning: 2 Rounds 500m @ 18-20spm 250m @ 22-24spm 250m sprint to finish Rest --- 3 Rounds 10-15 Ring Pushups with ER at the … [Read more...] about Week of 1/27
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
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
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
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
