Thursday workout

Warm up

10 min.- crawling

 

Workout

Deadlift-8 sets of 2 reps(work up to a heavy )

-REST-

50-swings 70/53(try to do it unbroken!!)

-1 min.-rest

25-snatches (left)

-1 min.-rest

25-snatches(right)

-then-

100-Russian twists(no weight just make your hands touch the ground next to your hips )

 

Roll/stretch

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Tuesday workout

Warm up(3 rounds)

5-goblet squats

10-swings

 

Workout

Bench press-2 sets of 10

Back  squats-2 sets of 10

-REST-

5 min. EMOM

5-toe to bar

5-bent over  rows(you choose the weight. Make it heavy!!)

-3 min. rest-

5 min. EMOM

10-renegade rows

10-jump squats(no weight)

 

Roll/stretch

 

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Monday workout

Warm up(2 rounds)

10-squats

10-pass throughs

20-jumping jacks

 

Workout(20 min. AMRAP)

10-wallballs 20/14

3-burpees

10-power snatches 135/95

3-burpees

800m-run

-rest-

(Then 1-round)

30-leg raises

30-plank tricep extentions

30-supermans

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Thursday workout

Warm up

3 min.-jumping rope

3 min.-crawling

 

Workout(work up to a heavy 2 reps)

Back squats-10 sets of 2 reps

Deadlifts-10 sets of 2 reps

-then-

Tabata=8 rounds of 20 sec. of work and 10 sec. rest!!

Elbow plank to tricep extention

 

Roll/stretch

 

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Tuesday workout

Warm up(2 rounds)

5-pull-ups

40-high knees(count one leg 20 times)

20-jumping jacks

 

Workout(3 rounds)

20-dumbell bench press(55/35)

20-pull-ups

20-renegade rows(10L+10R)(55/35)

-REST-

2 rounds

20-leg raises

20-seated knee tucks

20-plank knee to elbow

20-hollow rocks

 

Roll/stretch

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Monday workout

Warm up(2 rounds)

10-swings

10-goblet squats

10-burpees

 

Workout(10 min. E2MOM)

5-hang cleans(full squat)

-rest 2 min-

800m-run

40-toe to bar(scale=hanging knee raises)

800m-run

40-push-ups

 

Roll/stretch

 

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Friday workout

Warm up(3 rounds)

10-push press 45/35

10-good mornings 45/35

 

Workout(25 min. team of 2 split reps in half and see how many rounds you can get!!)

Only one person working at a time!

30-deadlifts (185/135)

30-step-ups (20in)

30-sit-ups

30-bent over rows (95/65)

30-thrusters(95/65)

 

Roll/stretch

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