11/12/18

Warm up 5 min row Snatch warm up 3 set of 5 MS , high Power SN add weight as needed 5 rounds 5 MS ( heavy as you can )immediately into 2 min s of rowing 90% effort rest 3 mins 30 sec on 30 sec off of V-ups x5 sets Source: Workout Of The...

11/09/18

bench press 5×5 build to a heavy 5 reps then take 90@ and so 3 more set at 90% Every 10 minutes for 3 rounds: Run 800mSand bag Carry 200m walk on your shoulders 100/75lbs 30 hand release push-ups Source: Workout Of The...

11/08/18

Jog 400m Roll / Stretch Couch stretch 2 minutes / sideRoll calves 2 minutes / side 3 Rounds 50 Singles10 Toy Soldier6 Single Leg Box Step Up/Leg For time: 100 double-unders50 Box jump over (24/20)80 Double-unders40 med ball sit-up80 Double-unders30 Thruster (95/65)80...

11/07/18

8 Minutes of Tabata at easy pace RowAir SquatPush-upBand good morningRotate to next exercise after each :20 work periodRoll Calf roll / smash 2 minutes / sideShin roll 1 minute / sideIT band roll 2 minutes / sideStretch Deep squat hold w/ sand bag on knees2-3...

11/05/18

Stretch Couch stretch2 min/sideEasy 7 min AMRAP 5 Inchworm w/ Push Up10 Lateral Lunge5 Bar Hanging Hip Touch10 Push Up “Push pull and hold on “6-8 push press 135/95lbs 12-15 BB bent over row 50 DU or 100 single under 30 sec bar hang rest 3 mins x4-5 rounds...

10/02/19

12 Min EMOM ODD min 12/10 Bench press 135/85Even min 12/10 TRX rows 12 Min EMOM ODD min 12 BSS left leg EVEN min 12 BSS right leg you should add load and stay with it. Source: Workout Of The...