Thursday, April 19, 2018

5 sets: 8 Korean Jumping Jacks (R+L = 1) 50′ Bear Crawl Forward 50′ Bear Crawl Backward + 5 sets: 10 Jump Squats :30 Star Plank per side 6 Lateral Medball Throw (20 /14)

Wednesday, April 18, 2018

Snatch Grip Deadlift – Lvl-3: 5 x 2-3 / rest 90s Lvl – 1 & 2: 4 x 4-6 / rest 90 s + Christine 3 RFT 500m Row 12 Deadlift (bodyweight) 21 Box Jump (24/20)

Tuesday, April 17, 2018

15 minutes (stay aerobic!) 100′ Heavy Sled Push 10 Burpee 50m Farmer Carry   + 15 minutes (stay aerobic) 15 Kettlebell Swings (24/16 kg) 15 Cal Assault Bike

Monday, April 16, 2018

A. Close Grip Bench Press –  3 x 8-10 / rest 90s + Every 3 minutes for 10 sets: 6-8 T2B (Scale with V-ups or :30 Hollow Hold) 10 DB Hang Clean & Jerk (#50/35) 14/12 Calorie Row (10/8 Calorie Assault Bike if Rowers are full)

Friday, April 13, 2018

Lvl-1: Air Squat @ 52X1 – 4 x 8-10 / rest 90s Lvl-2: Goblet Squat @ 31X0 – 4 x 6-8 / rest 90s (tough across) Lvl-3: Front Squat – 5 x 2-4 / rest 90s (tough across) + 4RFT 6 Thruster (115/75) *Scale weight up or down as needed for tough UB set per […]

Thursday, April 12, 2018

Tall Box Jump – 5 x 3 / rest 90s (build in height if possible / challenge yoursef) + 4-5 sets @ 80%: 15 T2B or V-ups 30 / 26 Cal Row or 400m Jog 15 Box Jumps (24/20) 15 Burpee *Try to stick to the same round time from 1st – 5th set

Wednesday, April 11, 2018

5 sets: / rest 20s between exercises / rest 90s between sets Pendlay Row x 8-10 DB Bench x 10-12 + 4 sets: / rest 20s between exercises / rest 90s between sets Bent DB Reverse Flies x 10 Front Delt Raise x 10 Plank Walks x 20      

Tuesday, April 10, 2018

Clean x 2 + Jerk x 1 : Build to a heavy of the complex (around the 85% range) in 15 minutes / rest as needed + 18 min EMOM (Odd) Hang Power Clean x 3 (tough) (Even) Row x 10 / 8 Cals + Trap 3 Raise – 3 x 6-8 reps / rest […]

Monday, April 9, 2018

Stiff Legged Deadlift – 4 x 3-5 reps / rest 90s (tough across all sets) + 12 min AMRAP 50-40-30-20-10 Alt DB Snatch (tough) Assault Bike x Calories *If no Assault Bike is available move to the rower and add 10 cals to whatever set you are on… Assault Bikes will be on a first […]

Friday, April 6, 2018

Turkish Get-up – In 12 minutes build to a tough set of 2 per arm / rest approx 60s   +   30 min @ Zone 1 Aerobic (Conversational Pace) 200′ Prowler Push (light to moderate loads) :60 FLR 14 / 12 Cal Row 6 Alternating TGU (24kg / 16kg)

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