Monday
Three sets of: Single leg KB Deadlift x 6-8 reps each leg Rest 60 seconds Turkish Get-Ups x 2-3 reps each arm Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds Dumbbell walking lunge x 10 reps each leg
April 2017
Friday
Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Bent-Over Barbell Row x 10 reps Station 2 – Dumbbell Death March x 20 steps (10 each leg) Station 3 – Nose-to-Wall Handstand Hold x 45-60 seconds
Thursday
A. Back Squat warmup; 10x empty bar, 6 x 35-45%, 5×45-55%, 3x 55-65% work sets: 75%x5, 85%x3, 95%x1 *treat this as an E2min emom. B. AMRAP 8 min: 8 burpee box step/jump overs 8 dips level 1: box dip level 2: bar dip w/without assistance level 3: ring dip no assistance
Wednesday
A. Push Press- re-setting at front rack position at each rep w/ 1 sec pause at overhead lockout each rep. warmup; 10x empty bar, 8 x 30%, 5×40% work sets: 50%x5, 60%x5, 70%x5 *treat this as an E2min emom. Goal today is positioning and speed work with lighter loads. B. For time: scale accordingly so
Tuesday
Teams of 3: AMRAP 15 min; Each team has one set of DB for team to share; 25′ front rack DB lunges 25 thrusters *one person works at a time, switch out whenever needed
Monday
A. Deadlift warmup; 10x empty bar, 6 x 35-45%, 5×45-55%, 3x 55-65% work sets: 75%x5, 85%x3, 95%x1 *treat this as an E2min emom.B. 2 person teams, working width of room, 25′ down, 25′ back; 10-8-6-4-2 reps for time with 10 min cap: Double KB deadlift + farmers carry partner 1 does 10 double KB deadlifts +
Tuesday
A. Push press warmup; 10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% work sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min emom. B. 21, 15 and 9 reps for time of: *10 min cap. Wall Ball Burpees
Monday
A. Teams of 3, alternating whenever needed; AMRAP 8 min; 8 Alternating Single-Arm Dumbbell Snatches level 1: 25/15 level 2: 35/20 level 3: 50/35 8 toes-bar level 1: v-ups level 2: hanging knee raise level 3: toes-bar Rest 4 min: In teams of three, perform three sets each for time of: Run 400 Meters *partner
Saturday and Sunday
Sat. April 1 9-11a: open gym 4-8p: Spring Party- end of open announcements/new gym announcements! https://www.facebook.com/events/681663645350183/ Sun. April 2– REST DAY
Saturday and Sunday Read More »
