Monday: Strength: 10min to Build to Heavy 1 Rep Cluster --- Workout: ":40 ON"/ ":20 OFF" Until Complete 9-15-21-27 reps Cal. Bike Thrusters (95/65) Bar Facing Burpees *NOTE: WOMENS BIKE CALS 6-10-14-18 Tuesday Workout: Every 4:00 x 5 Sets 20 … [Read more...] about week 8/2
Monday 3x 3+4-6 - Front Squat + Back Squat 6-8/ea rotational DB row - hand on box / bench 8/ea plank + reach **Perform 3 front squats then immediately perform 4-6 back squats. Full recovery between sets --- 4 x 4' AMRAP 200m run 15 2kb bent over row 20 ball … [Read more...] about week of 8/2
Monday 3x 4+5-7 - Front Squat + Back Squat 4/ea 1/2 kneeling kb windmill 10-15 banded lat pulldown **Perform 4 front squats then immediately perform 5-7 back squats. Full recovery between sets --- BUY IN: 1000m row 3x 20 wall ball 20 push up 20 pull up CASH OUT: … [Read more...] about week of 7/27
Home gym programming at the bottom! Monday: Strength: 10 Rep Back Squat --- Workout: :60 "On" and :30 "Off" until completed 30 Bar Facing Burpees 50 Wall Ball (20/14) 30 T2B 100 Double unders 30 T2B 50 Wall Ball 30 Bar Facing Burpees Tuesday … [Read more...] about week of 7/27
Monday 3x Staggered stance goblet squat to target x 8/ea Reverse grip barbell bent over row x 8-10 @31X1 Barbell floor wiper x 10/ea --- 4x 20 wall ball 6 burpee box jumps 12 GHD sit up 16/14 cal bike Tuesday 3x DB thruster @31X1 x 6-8 Strict bar … [Read more...] about week of 7/20
*At Home workout at the bottom! Enjoy! Monday: Strength: 3 Pos. Power Snatch 1-1-1-1-1 *high hang, knee, floor --- Workout: AMRAP 10 mins 60/45 Cal. Bike 100 Double Unders ...in time remaining- Max Power Snatch (115/85) Tuesday Workout: 3 … [Read more...] about week of 7/20
Monday 4 sets 3+5 - Front Squat + Back Squat @82% FS MAX 6/ea single arm DB bent over row in single leg RDL @2111 - contralateral 5-7 TRX pike @ 3112 **Perform 3 front squats then immediately perform 5 back squats. All working sets at 82%. If athlete went by feel last week, increase … [Read more...] about week of 7/13
Monday: Strength: On the 3:00 x 5 Sets Front Squats 10-8-6-4-2 (69%-74%-79%-86%-94%) --- Workout: For Time: 1000m Row 30 C2B 50 OH Squats (75/55) Tuesday Workout: AMRAP 20: 200 Meter Run, 3 Box Jumps, 3 Power Cleans 200 Meter Run, 6 Box … [Read more...] about week of 7/13
