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TUESDAY 03.26.19

By: 0

QOTD: If you could be sponsored by any company which one would you choose?

A.) Every 2 mins for 10 mins do:
10 Burpee Box Jumps, 24/20 in
max reps in time remaining, Row for calories
— Rest 3 mins —
Every 2 mins for 10 mins do:
15 Wall Balls, 20/14 lbs
max reps in time remaining, Assault Bike Calories
Intention: Tough repeats with no rest.

Cool Down.) For time:
100 Dumbbell Bench Press, pick load

Every time you break complete
max rep Dumbbell Hammer Curls, pick load
max rep Banded Hammer Curls
+
Accumulate 3 minutes couch stretch (hip flexor)- each side
Foam roll or barbell roll quads

MONDAY 03.25.19

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A.) 1 Power Clean, pick load

Every 1:30 for 10:30.

Build to a daily max.

B.) 21-15-9 reps, for time of:

Power Clean, 115/80 lbs

Pull-up

Hard time cap: 10 mins

Intention: Short/ sprint workout.

Level 1: 75/55 hang power cleans, jumping pull ups

Level 2: As shown

Level 3: 21-15-9 power cleans (135/95), 12-9-6 bar muscle ups

Cool Down.) 3 rounds not for time of:

10 Pause Back Extensions, 3 secs

10 Russian Twists

30 Dynamic Sit-ups

Pause Back Extensions- 3 sec pause at extension

+

Mash forearms

Delaminate low back

THURSDAY 03.21.19

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QOTD: What is your go to sad song?

A.) For Time:

400m farmer’s carry

100 calorie row

400m farmer’s carry

(53/35)

*Teams of 2-3

B.) For time:
150 Dumbbell Bench Press, pick load

Every time you break complete 15/10 Assault Bike Calories
Teams of 2-3. Load should allow 12-15 reps. Rip off those Assault Bike Calories!

Intention: Cool-down/ hypertrophy.

Cool Down.) For distance:
Bike: 1x 15 mins

Perform at 50% effort / RPE 9
10-15 minutes easy aerobic pace.
+
Shoulder IR MOB
Lax ball hips/ glutes/ pecs

WEDNESDAY 03.20.19

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QOTD: What do you HIGHLY recommend?

A.) 5 rounds, 3 mins each of:
Row, 300 m
10 R Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
10 L Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
max reps in time remaining, Burpees

Rest 3 mins between rounds.

Cool Down.) 8 rounds not for time of:
8 Banded Hollow Lat Pull Downs
Rest 30 secs
8 Bulgarian Ring Rows
Rest 30 secs
Banded Hollow Lat Pull Downs- slow and controlled
+
Lax ball: hips, glutes, pecs, delts

TUESDAY 03.19.18

By: 0

QOTD: What sense would you be ok giving up?

A.) 2 Front Squats, pick load

Every 1:30 for 9 mins.

Building every 1:30. All sets above 85%. Use previous week as guide.

B.) As many reps as possible in 12 mins of:

R Leg Front Rack Lunge + L Leg Front Rack Lunge + Front Squat,

Every 1 min complete 10 Lateral Bar Jumps

Cool Down.) As many reps as possible in 10 mins of:

Assault Bike Calories

Complete as 10 mins of:

15 secs- all out effort

45 secs- easy spin

+

Accumulate 3 mins couch stretch (hip flexor)- each side

MONDAY 03.18.19

By: 0

QOTD : Tea or Lemonade?

A.) 2 Power Snatches, pick load

Every 1:30 for 10:30.

Building every 1:30.

B.) For time:

50/35 Assault Bike Calories

— then —

2 rounds of:

50 Alternating Dumbbell Snatches

25 Push-ups

Hard time cap: 10 mins

Level 1: box push ups, 35/20

Level 2: push ups, 50/35

Level 3: ring dips, 50/35

Cool Down.) Not for time:

100 Barbell Curls, pick load

Every time you break complete 15 Dumbbell Reverse Flies, pick load

— then —

100 Banded Face Pulls

+

IR MOB shoulder/ lax ball: hips, glutes, pecs, delts