30 Scap pull ups 30 Plate Halos 15/15 each way :30 row 30 air squats Then Shoulder Press Every :90 x 4 sets: (week 1 of 2) 5 strict press 8 Side delt raise – We are going to do 2 weeks of 5s before dropping to 3s. Goal is for all 4 sets to…
3-4 sets (done quickly) 10-12 BB hip thrust 135/95+ 20/20 Mini band clam shells. Then… Back Squat (5 x 5) Every 2:00 x 5 week 2 of 3 Same weight through 5 sets 5 Back squats @ 75-82% of your 1rm — Keep your eyes up, and focus on driving out of the hole. Do…
5 Rounds: Min 1) 12/9 Cal Bike Min 2) 15 SDHP’s 95/65 Min 3) 50 Double Unders Min 4) 200m Run Min 5) 12-15 DB Bench press Min 6) Max Sit-Ups Min 7) Rest
3 Set: 10 Bodyweight lunges 5 Scap pull ups 3 Burpees Then… 4 Supersets: 10/10 Suitcase hold bulgarian split squat 8 Dumbbell lat pullover Then… Hang clean warm up Then.. For TIme: 10 Burpees 15 Pull-ups 20 Hang power cleans 115/75 50 Wall balls 20 Hang power cleans 15 Pull-ups 10 Burpees
35:00 of easy work: 3:00 Cal Bike 50Ft Single Arm Suitcase Carry R 50ft Single Arm Suitcase Carry L 3:00 Cal Row 50Ft Single Arm Front Rack Carry R 50Ft Single Arm Front Rack Carry L 400m Run 50Ft Single Arm Overhead Carry R 50ft Single Arm Overhead Carry L 50ft= (inside) Down + Back…
3rd :30 Row 15-20 Banded Hamstrings curls Then… 5 sets 8 Barbell RDL – start light 8/8 Single leg hip thrust with a dumbbell 35/25 20/20 Banded clam shells Then… 2 Rounds: 1,000/900m row 30 Bench press 115/75 15 Box jump overs with step down
30 Banded Front raises – 2x 5 Scalp pull ups 5 Bradford press :20 Row Then.. Shoulder Press Every :90 x 4 sets: week 3 of 3 6 strict press 8 Bent Over Reverse Fly (thumbs out) Then… 2 sets: Kneeling DB Curl + Press 35/25 10 reps each set Then.. 5 Rounds: 2:00 work…
2min row/bike Then… 3 SuperSets: Move quick 10 Barbell hip thrust 20 Banded Heels Elevated Squats — Goal is to use a green band for the banded squats, and for them to be unbroken Then… Back Squat Every 1:45 x 6 (week 1 of 3) 5 Back squats Set 1: 65-67% Set 2: 67-72% Set…
3 Sets: 12 Seated Arnold dumbbell press 6 Ring dips 10 Inverted barbell rows 10 Alt dumbbell curls Then… 10 Rounds for time: 250/200m row 10 Bodyweight jumping lunges 10 Deficit push ups 45/25 Rest 1:1 after each round Each round should be a full sprint! Rest as long as it takes you to to…
Friday- 7:30 No class Sunday- Closed 3 Sets: 5 Snatch Grip Romanian Deadlift (RDL) 10 Air squats 10 Band Pass through Then… Every 1:00 x 10 2 Snatch Pulls -Drop bar…. 1 Squat or power snatch We are coming off heavy squats/ heavy deadlifts and you should feel strong and recovered this week. Focus on…
