500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
10x1 clean + front squat + jerk
(heavy as possible)
(rest as needed)
5x6 back squats
(heavy)
(rest as needed)
3:00 push up test
(max sets of 5 in 3:00)
(add 10# every 5 reps until failure)
(once failed, drop all weight and hit max reps push ups in the remaining time)
Friday, June 6, 2014
Wednesday, June 4, 2014
Wednesday June 4th, 2014
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
7x2 clean
(drop and reset)
(rest as needed)
7x2 front squat
(medium-heavy)
(rest as needed)
5 rounds (rest 3:00)
1 legless rope climb
10 burpees
10 alternating db snatch 70/50
10 power clean 135/95
1 legless rope climb
11-9-8-7-6-5-4-3-2-1
deficit push ups--hands on 45# plates
(50m jog after each set)
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
7x2 clean
(drop and reset)
(rest as needed)
7x2 front squat
(medium-heavy)
(rest as needed)
5 rounds (rest 3:00)
1 legless rope climb
10 burpees
10 alternating db snatch 70/50
10 power clean 135/95
1 legless rope climb
11-9-8-7-6-5-4-3-2-1
deficit push ups--hands on 45# plates
(50m jog after each set)
Monday, June 2, 2014
Tuesday, June 3rd, 2014
25 calorie AD
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
7x3 behind the neck push press
(heavy)
(rest as needed)
10:00 AMRAP
5 bar muscle ups
10 thrusters 135/95
5-5-4-4-3-3-2-2-1-1
strict chest to bar pull ups
(50m jog after each set)
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
7x3 behind the neck push press
(heavy)
(rest as needed)
10:00 AMRAP
5 bar muscle ups
10 thrusters 135/95
5-5-4-4-3-3-2-2-1-1
strict chest to bar pull ups
(50m jog after each set)
Monday June 2nd, 2014
500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
10x1 power snatch
(work to heaviest possible w/ proper technique)
(rest as needed)
5-3-1-5-3-1 back squat
(heavy)
(rest as needed)
AirDyne- :15 on + :15 off x 30 sets
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
10x1 power snatch
(work to heaviest possible w/ proper technique)
(rest as needed)
5-3-1-5-3-1 back squat
(heavy)
(rest as needed)
AirDyne- :15 on + :15 off x 30 sets
Saturday, May 31, 2014
Saturday May 31st, 2014
25 calorie AD
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swings
2x10 pvc pass throughs
25:00 AMRAP
10 deadlifts 275/185
20 toes to bar
400m run
10-9-8-7-6-5-4-3-2-1
strict ring dips (walk 50m between sets)
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swings
2x10 pvc pass throughs
25:00 AMRAP
10 deadlifts 275/185
20 toes to bar
400m run
10-9-8-7-6-5-4-3-2-1
strict ring dips (walk 50m between sets)
Friday May 30th, 2014
500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 pvc pass throughs
10x1 2 cleans + 1 jerk
(medium-heavy)
(drop and reset)
(rest as needed)
3x10 back squats
(medium weight)
(rest as needed)
50 push ups (for time)
(add 10# every 5 reps)
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 pvc pass throughs
10x1 2 cleans + 1 jerk
(medium-heavy)
(drop and reset)
(rest as needed)
3x10 back squats
(medium weight)
(rest as needed)
50 push ups (for time)
(add 10# every 5 reps)
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