Monday, June 23, 2014

June 17 & 19

Tuesday 


AHAP:
1 Front Rack Lunge - Right
1 Front Rack Lunge - Left
5 Front Squats

*Continuous complex. Go straight into FS from lunges 



10min EMOM
6 DB Step Ups
(24"/20") (45/30)



Core Work


Thursday 


3-5 Sets Legless Rope Climbs



3 Sets
5 KB Circular Shrugs
10 Bicep Curls
5 KB Floor Press
10 Windmills
5 KB Strict Press
10 Tricep Extensions





Tuesday, June 17, 2014

June 10 & 12

Tuesday 


Max Effort
Deficit Band Resisted Deadlift 6x3

Dynamic Effort
10min EMOM 
3 Sumo Romanian Deadlifts
5 Hip Thrusts




Thursday 


Incline Bench 5x7

+

5 Rounds
3 Weighted Pull Ups
5 Strict Pull Ups
7 Strict Toes to Bar

* Rest as needed between rounds.




Monday, June 9, 2014

June 3 & 5

Tuesday 


Max Effort
Chain Resisted Back Squat 3x4


Dynamic Effort
Cambered Squat 10x2


Weighted Ab Work
10 Weighted Sit Ups
10 Obliques R
10 Obliques L
3 Rounds



 

Thursday 


Max Effort
Board Press 5x4


Dynamic Effort
Band Resisted Push Press 10x2


Accessory Work
2 min - Bicep Curls
2 min - Skull Crushers
2 min - Push Ups
**No Rest b/t movements. 1 Round.







Tuesday, June 3, 2014

May 27 & 29

Tuesday 


AHAP - Barbell Walk 20m

+

3x 85% of AHAP
60 seconds rest

+


5 Rounds
1 min - 30 Russian KB Swings (32/24kg)
1 min - Rest

**Every minute 30 swings are not met, there is a 3 burpee pentalty per swing.


Thursday 


The Cinco 1 
3 Rounds
5 Deadlifts (405/265lb)
5 Weighted Pistols R (24/16kg)
5 Weighted Pistols L (24/16kg)


Rest 8 Minutes


Half Burden Run 
1 Mile
50 yard Tire Flip (305/225lb)
300 yard DB Carry (100/80lb)
50 yard Sled Pull (305/225lb)