3 Sets: 6 Strict press 12 Band pull aparts 30 singles Then.. Shoulder Press (4 x 3) Every :90 x 4 sets: (week 1 of 2) 3 strict press 8 Seated Bent Over Reverse Fly Then….. 2 Sets- Drop sets DB lateral raises 10reps – Heavy 10reps – medium 10reps – Light Rest 2min and…
2min row/bike then………. Get 3rds done quickly 50’ Walking lunges (down/back x2) 10 Up downs 10 Squat jumps Then… Back Squat Every 2:00 x 5 (week 3 of 3) 3 Back squats @ 80-85% of your 1rm Then… For time: Buy in: 50/40 Cal bike Directly into 5 Rounds: 12 Wall-Balls 9 Hang power cleans…
4 Sets for Quality: 8/8 Single Arm Half Kneeling BB landmine Press 8/8 Single Arm DB Bent Over Row 12 Badned Tricep Push Downs Rest 60 seconds between sets 20:00 AMRAP: 20 Front Squats 45/35 200m Run – 20 Hang Power Snatch 20/15 Cal Row – 20 Push Press 200m Run – 20 Sit Ups…
Bench Press Super Sets 2 warms ups sets Then…. 4 Sets 5 Tempo Bench Press @ 75% :3 down 10 Dumbbell Bench Press (Press Dumbbells together so both head are in contact the entire time.) Then.. 4 Rounds For Time 5 Bar Facing Burpees 10 Toe to bar 5 Bar Facing Burpees 10 Deadlifts 225/155…
2 Drop Sets: Hammer Curls 12+ DB Hammer Curls (heaviest weight) 12+ DB Hammer Curls (medium weight) 12 + DB Hamemr Curls (lightest weight) Rest 2 minutes and repeat. then… 2 Drop Sets: Seated DB OH Tricep Ext 12+ Seated DB OH Tricep Ext (heaviest weight) 12+ Seated DB OH Tricep Ext (medium weight) 12…
3 Sets: :30 Row 8 Bradford press 10 Band pull aparts Then.. Shoulder Press Every :90 x 4 sets: (week 2 of 2) 5 strict press 12 DB Lateral raises Next week we will be dropping to 3s. The goal is for all 4 sets to be at the same weight, and to add even…
2 rounds 15 Squat jumps 20 Walking lunges 15 V ups Then. warm up to last weeks weight or today’s weight 3x :20 row sprint 5 backs squats Then…. Back Squat (5 x 3) Every 2:00 x 5 (week 2 of 3) 3 Back squats @ 80-85% of your 1rm The goal is for all…
Closed Monday : Labor Day. 3x 10 Jumping Jacks 10 Alt Samson Lunges 5 Down Dog to Push Up 5 Arm Circles fwd/bckwd each arm 3 sets: :30 Sec Side Plank Each Side 20 Tuck Crunch 15 Sec Hollow Hold Then… 24:00 AMRAP: 15/12 Cal row 30 Hammer curls 35/20 – 15/12 Cal row 30…
3 Sets: 5 Front squats 5 Strict press 10 Ring rows Then… Every :90 x 5 sets 3 Hang Power Clean + 1 Power Jerk — Focus on catching the power clean in a tall position with your hips back and your shins vertical. Build over the 5 sets to a moderate weight that you…
2 Drop Sets: Seated Hammer Curls 10+ Seated DB Hammer Curls (heaviest weight) 10+ Seated DB Hammer Curls (medium weight) 10 + Seated DB Hamemr Curls (lightest weight) Rest 2 minutes and repeat. then… 2 Drop Sets: Seated DB OH Tricep Ext 10+ Seated DB OH Tricep Ext (heaviest weight) 10+ Seated DB OH Tricep…
