Thursday workout

Warm up

5 min.-jumping rope

5 min.-crawling

 

Workout

Bench press-5 sets of 5 reps(work up to a heavy 5)

Back squats-5 sets of 5 reps

-REST 3-5 MIN.-

3-rounds

max rep push-ups

max rep pull-ups

rest 2 min.

 

Roll/stretch

 

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Tuesday workout

Warm up(3 rounds)

10-swings

5-goblet squats

 

Workout(16 min. 45 sec. of work 15 sec. rest)

1st-rope climbs

2nd-flutter kicks

3rd-box jumps or step ups 24/20

4th-burpees

 

Roll/stretch

 

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Monday workout

Warm up(3-rounds)

5-burpees

5-jumping pull-ups

10-pass throughs

 

Workout (21-15-9)

hang power cleans (135/95)

jump squats with bar on your back (135/95)

-rest 3 min.-

2000m-row or 1 mile run for time

 

Roll/stretch

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Friday workout

Warm up(2 rounds)

10-swings

100m-run

10-jumping lunges

 

Workout

5 min. AMRAP

5-pull-ups

10-air squats

-rest 2 min.-

5 min. AMRAP

5-push presses 135/95

10-hang power snatches 135/95

-rest 2 min.-

5 min. AMRAP

5-toe to bar

10-renegade rows (5L+5R)

 

Roll/stretch

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Thursday workout

Warm up

10-PVC overhead squats

10-bent over rows 45/35

20-jumping jacks

 

Workout(15 min. just move)

4-Turkish get ups(2L+2R)53/35

8-bent over rows (4L+4R)53/35

-then-

50-hollow rocks

50-supermans

 

Roll/stretch

 

 

 

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Wednesday workout

Warm up

3 min-jumping rope

3 min-crawling

 

Workout(5 rounds)

10m-handstand walk or (10m-stiff leg bear crawl)butt way up in the air!

10-ring dips(scale to bar dips or box dips)

400m-run

 

Roll/stretch

 

 

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Tuesday workout

Warm up(2 rounds)

100m-run

10-pull-ups

5-air squats

 

Workout(12 min. AMRAP)

20m-overhead lunge (45/35 LB plates)

10-push-ups

-REST 3-5 min.-

3-rounds

10-bridges

10-superman swims

10-toe to bar

 

Roll/stretch

 

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Friday workout

Warm up(2 rounds)

10-pull-ups

10-push-ups

10-air squats

 

Workout(team of 2) 20 min. AMRAP

100-medball squat cleans (20/14)

100-ab mat sit-ups

100-push press (45/35)

100-swings(53/35)

 

Roll/stretch

 

 

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Thursday workout

Warm up(2 rounds)

10-swings

10-burpees

20-jumping jacks

 

Workout

lunges with the bar on your back-5 sets of 8 reps(4L+4R) go heavy!

strict shoulder press-5 sets of (3-5)reps

bench press-3 sets of 10 reps

-REST 3-5 MIN.-

Run-800m

 

Roll/Stretch

 

 

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