Monday 4.25.16
Essentials: A. 4 Sets Single Arm Dumbbell Overhead Step back Lunges x 6 reps per arm On the 2:30min Or ADAPT B. 3 Sets Front Squat x 3.3.3 cluster Rest 30sc between cluster On the 4min Marks *Pick a weight @60-65%(+15-30lbs) and stay with it for all three sets C. On the Min For as […]
Saturday 4.23.16
Essentials: A. 3 Sets Close Grip Bench Press x 10 reps @ 50-60%(+5-10lbs) (Pick a weight and stay with it for all sets) On the 3min Marks B. 3 Sets Bent Over Barbell Row x 5 reps On the 3min Marks C. 3 Rounds For Time: Row x 300 meters Burpees x 25 reps Ring […]
Friday 4.22.16
Essentials: A. 4 Sets Squat Jumps off small Box x 12 reps On The 2:30min Or ADAPT B. 3 Sets Back Squat x 4.4.4 cluster Rest 30sc between cluster On the 4min Marks *Pick a weight @60-65%(+10-20lbs) and stay with it for all three sets C. For Time: Front Squat x 10 reps 70% -Rest […]
Thursday 4.21.16
Essentials: A. Mobility Saddle x 2min Puppy Dog x 2min Frog x 2min Supine Twist R x 2min Supine Twist L x 2min Sphinx or Seal x 2min B. 5min AMRAP Man Makers x 3 reps Dumbbell Box Step Ups x 6 reps -Then Right Into- 5min AMRAP Burpee x 5 reps Dumbbell Hang Clean […]
Wednesday 4.20.16
Essentials: A. 4 Sets 6 Horizontal Ring Pulls + 6 Vertical Ring Pulls + 6 Dumbbell Bent Over Rows Per Arm On the 2:30min B. 4 Sets 5 Seated Dumbbell Press + 4 Dumbbell Push Press + 30 sec Lying Wall Press On The 2:30min or ADAPT C. 3 Sets For Reps: Inch Worm x […]
Tuesday 4.19.16
Essentials: A. 4 Sets Overhead Squats x 8 reps On the 2:30min Or ADAPT B. 3 Sets Front Squat x 4.4.4 cluster Rest 30sc between cluster On the 4min Marks *Pick a weight @60-65%(+10-20lbs) and stay with it for all three sets C. For Time: Goblet Squat x 30 reps -Rest 3min- Dumbbell Step Back […]
Monday 4.18.16
Essentials: A. 4 Sets Romanian Deadlift x 12 reps *60%(+10lbs) of deadlift On the 2:30 min B. Deadlift 12min to build to 77% for a single then drop weight by 30lbs and perform 2 sets of 7 reps at the lower load. C. 5 Rounds For Time: Power Snatch x 7 reps PVC, Training Bar, […]
Saturday 4.16.16
Essentials: A. 3 Sets Standing Shoulder Press x 12 reps @ 50-60% (Pick a weight and stay with it for all sets) On the 3min Marks B. 10min EMOM ODD: Ring Pulls x 10 reps EVEN: Bent Over Single Arm Row x 5 per Arm C. 5 Rounds For Time: Bear Crawl x 25 meters […]
Friday 4.15.16
Essentials: A. 4 Sets Hang Muscle Clean x 12 reps On The 2:30min *load increasing each set but stay light for all sets Or ADAPT (5 Set) B. 3 Sets Back Squat x 5.5.5 cluster Rest 30sc between cluster On the 4min Marks *Pick a weight @60-65% (+5-10lbs) and stay with it for all three […]
Thursday 4.14.16
Essentials: A. Mobility Saddle x 4min Twisted Cross R x 2min Twisted Cross L x 2min Standing Straddle x 4min B. Annie For Time: 100-80-60-40-20 Single Unders 50-40-30-20-10 Sit Ups Fitness/Performance: A. Mobility Saddle x 4min Twisted Cross R x 2min Twisted Cross L x 2min Standing Straddle x 4min B. Annie For Time: 50-40-30-20-10 […]