09/01/18

EMOM 20 minutes Odd: 100 m run Even: 1 Round of Cindy with ring rows ( 5 ring rows , 10 push ups , 15 air squats)scaled ( 5 ring rows ,8 push ups , 12 air squats ) Source: Workout Of The...

08.29.18

Push Jerk KB shoulder warm up 3 set of bottoms up press 6-8 reps3 set of bottoms up carry each arm 3 set of 6 TGU each arm barbell warm ups 4 Sets:10 Push Jerks (climbing)immediately into;1min. of max cals on the Rower Rest 2min. *Try and stay within 5 cals your best...

08.28.18

Front Squat (Week 2 of 4 )3 x 70%3 x 80%Max reps at 90% *In between each set complete 20 Russian Twists with the heaviest DB you can. L+R= 1 rep. 45/30? *Remember that these are your “working” sets. You may have a few more warm-ups sets that are not posted...

08.27.18

warm up rollout then 3-5 rounds of4 DB wind mills 8 russian swings 10 lying leg crossovers 10 goblet squats 5 single arm press press /side Rowing Chipper For timerow 1000 m 50 burpees over the rower 100 DU/ 300 singles 500m row 25 burpees over the rower 50 DU/ 150...

08.25.18

body building and sprints warm upsPart 1 banded glute work swiss ball curls 3 sets of 10 reps single leg hip thrusts 3 sets of 12 reps Part 2 BB bi curls 21s 3 sets DB tri ext. 20 reps 3 sets Part 3 sled drag + sled push 120 m each x4 part 4 AD sprint 60 sec AD sprint...