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Workout Tuesday

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A1. FLR Hold; 3 x 40-60 sec

*FLR Crawl 1-2 Lengths

**HS Walk Max Distance x 3

A2. Bulgarian Split Squat @ 3131

3 x 6 per side

*Pistol Squat

3 x 6 Per Side

**Wtd Pistol Squat; 3 x 4-6 per side

A3. Hollow Body Bar Hang; 3 x 30-40 sec

*/**Tucked or Banded Front Lever Hold; 3 x :10-:20

+

5 Sets:

Run 200m

10 DB Snatches

40 Single Unders or DU

*Rest 90 sec

 

Strength:

A. Hang Power Clean- 4 x 3

*/**Power Clean- Build To a Tough Single

B1.  SA Reverse Sled Drag- 20 meters Per Side (Tough) x 3

B2.  SandBag Hug n’ Carry- 3 x 45meters

C.  6 Min AMRAP:

10 DBL DB Curl + Press (Mod)

10 Hinge R.Row

10 Renegade Rows

12 V-Ups

Training Monday

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5 Min AMRAP:

Run 600m

Max Alternating TGU in remainder

 

*Rest 90 sec

 

20 sec Row/Ski Sprint or 15 sec Bike Sprint

 

*Rest 2 min

 

5 Min AMRAP:

10 Goblet Squats

30m Bear Crawl

10 Russian KBS

 

*Rest 90 sec

 

30m Sled Push AFAP

 

*Rest 2 min

 

5 Min AMRAP:

Row/Ski 500m or Bike 25 cal

Max Step ups in remainder (*/**BJSD)

 

*Rest 90 sec

 

20 sec Row/Ski Sprint or 15 sec Bike Sprint

 

*Rest 2 min

 

5 Min AMRAP:

10 Sit Ups (*10 V-Ups/ **10 TTB)

100m Sandbag Over Shoulder Carry (mod)

 

*Rest 90 sec
H. 30m Sled Push AFAP

Workout Saturday

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A.  Front-Squat @ 23X2- 3 x 3-5; Rest 2:00

 

B.   Double KB Sumo Deadlift w/ Feet Elevated @ 31X0

3 x 9-12; Rest :90

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2 Rounds:

50 Meter SA DB OH Carry / Side

**100 m Dbl OH Carry

6 Standing Rope-Climbs

3-4 Rope Pullups Per Side

**6 Bar MU

50 Meter SA Front Rack Carry

20 Tuck or V-Ups

**25 GHD Situps (15 Unbroken T2B is pre-req)

Workout Thursday

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A1.  WheelBarrow Walk- 3 x 20-40 Meters

**HS Walk Max Distance x 3

 

A2.  Bulgarian Split Squat @ 4121

3 x 5-6

*Shrimp Squat

3 x 5-6 Per Side

**Unassisted Shrimp Squat

 

A3.  Hanging Hand Switches from Pronated to supinated–Accumulate 4-6 reps x 3

*/**Double Rope Hang→ Swivel in alternating fashion Left hand from High to low and vice-versa- 3 x Max Controllwed Reps

+

90 Sec

250/200 Meter Row

5 Hang Power Cleans (Mod)

**5 TnG PC (Mod)

Max Bear Crawl In Remaining

**Max T2B In Remaining

 

*Rest 45 Sec

X 3

*Rest 2 Min

X 3 More Sets

 

Strength:

A. 3-4 Sets:

8 Back Squats @ 30X1 (*/**6 Back Squats @ 20X1)

8 Single Arm Ring Rows per side (*/**4-6 Uneven Grip Strict Pull Ups per side)

50m Double KB Overhead Carry (*/**50m Axel Bar OH Carry)

*R.A.N.

 

B1. Reverse Tuck Ups; 2-3 x 10-12 Reps

*/**Reverse Pike Ups; 2-3 x 10-12 Reps

B2. Single Leg Glute Bridge; 2-3 x 10-12 per side

*/**Barbell Hip Thrust @ 30X2; 2-3 x 6-8 reps

B3. 10-20 sec Dip Support hold + 10-20 sec hold in bottom of Dip

*60’ down & back Dip Support Traverse

**3-5 Dips + 60’ traverse + 3-5 Dips + 60’ traverse back

Wednesday

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5 Min AMRAP:

3:00 Row

Max Burpee Box Climb-Ups in Remaining Time (40-48”)

Rest :90

 

Shuttle Sprint-25-25-50-50

 

Rest 2:00

 

5 Min AMRAP

10-9-8…1

KBS

Burpee

 

*Rest :90

 

 30 Sec Row/Ski/ or 20 Sec Bike Sprint//

 

*Rest 2:00

 

 5 Min AMRAP:

400 Meter Run

7 WB + 25 SU/*DU AMRAP In Remainder

 

*Rest :90

 

35 Sec To perform:

100 Meter Sprint

Max Cal Bike In Remainder

 

*Rest 2:00

 

 5 Min AMRAP:

10 Lunges

15 Situps

25-25 Meter Shuttle Sprint

 

 30 Sec–

100m Light Wtd Sprint (30/14)

Max No-Pushup Burpees (*/**W/ BJ)

North County Tuesday

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Fitness:

3 Sets:

-2.2 1 Arm Ring + 1 Arm Bar Uneven Grip Pullup
(Neg, *Strict, **WtD)

-20 Meter Lateral Sled Drag Per Side

*Rest :90

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3 Sets:

-10 Supine Leg Raises w/ DBs

**2-3 reps of 4-8 Sec Tucked Ring Lever Pause at Parallel

-6 Pistol’s to Box Per Side

**8-10 Alt Pistols

*Rest :90

+

2 Sets:

45 Sec FLR Hold

*/**10-20 Meter FLR Crawl

400 Meter Run

*Rest :90

 

Strength:

A1. Barbell Step Up; 3 x 6-8 per leg

A2. Prone Straddle on bench (chest is supported, hips are off bench); 3 x :20-:30 hold

*/**A. Segmented Clean DL + Hang Clean Pull + Hang Squat Clean; Every 90 sec x 4-6 sets

B1. DB Single Leg RDL @ 3111; 3 x 8-10 per leg

*/**BB Back Rack Bulgarian Split Squat; 3 x 6-8 per leg

B2. DB Bench Press @ 3011; 3 x 10-12 Reps

*/**Incline DB Press; 3 x 8 Reps

B3. Single Arm DB Bent Over Row; 3 x 10-12 per arm

*/**Incline DB Prone Row @ 3013; 3 x 6-8 Reps

C. Accumulate 1:30-2:00 in L-hold variation

San Diego Monday

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4 Sets (From top to bottom all the way through Before repeating):

-10 Deadlifts @ 21X1 (*/**) 4 Banded Deadlifts

*Rest 30 Sec

-10 DB Bench Press

*8 Bench Press

**5 WtD Dips

*Rest 30 Sec

75 Meter SB Zercher Carry

*Rest 45 Sec

8 SA KB DL Per Side (*/**KB Snatches)

15/12 Cal Bike/Row/Ski

Run 1 Suicide
*Rest 2 Min