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
Monday Strict Press 100 reps per arm ***complete 100 single arm strict press on the L arm followed by 100 single arm strict presss on the r arm ***every break complete 25 DU ***ideal sets should be 10-20 reps per set. If you can't get to 10 reps on your first set, lower the target reps … [Read more...] about week of 3/23
Monday Strict Press 100 reps per arm ***complete 100 single arm strict press on the L arm followed by 100 single arm strict presss on the r arm ***every break complete 25 DU ***ideal sets should be 10-20 reps per set. If you can't get to 10 reps on your first set, lower the target reps to 50 or … [Read more...] about week of 3/23
Monday 10-7-5-5-5 Hex Bar Deadlift 50 ft Overhead DB Carry AHAP 45sec TRX Front Bridge, elbows in loops --- For Quality 5 Rounds of Strict Cindy (5 Pullups, 10 Pushups, 15 Air squats) 20/15 Cal Bike 5 Rounds of Strict Cindy (5 Pullups, 10 Pushups, 15 Air squats) 30/20 Cal … [Read more...] about week of 3/16
Monday 8-6-4-4-4 Barbell Front Squat @ 2011 4 x 10/ea bent over DB row 4 x 6-8/ea Physioball Mountain Climber --- 4 min on : 2 min off x 4 sets (24 min total) 21/15 cal row 15 burpees 90 single unders AMRAP Wallball in remaining time --- Tabata arch … [Read more...] about week of 3/9
Monday 4 Sets 18-15-12-9 KB Deadlift @ 3011 5x R Hand DB Bench + L Hand DB Bench + 2-DB Bench 7/ea walking plank --- 5 Unbroken Rounds 15 2-DB Deadlifts 12 2-DB Hang Power Cleans 9 2-DB Shoulder to Overhead ***rest as needed between sets to ensure the set is … [Read more...] about week of 3/2
Monday 3-4 Sets 8/ea Barbell Front Rack Reverse Lunges 4-6 Strict Chinups @ 3011 (add weight as needed) 4-6 TRX Pike @ 2241 --- For Time: 18-15-12-9-6-3 Toes 2 Bar 3-6-9-12-15-18 Cal Bike --- Accumulate 60 wide grip barbell curls Accumulate 100 medicine ball … [Read more...] about week of 2/24
