Wednesday, April 1st

A1) Bench Press (5,1,1,1) 5 x 3

A2) Psoas Situps 5 x 15

 

B1) Inverted Row 5 x 12

B2) SA Floor Press 5 x 10

 

C1) Dip or Pushups 3 x Max Reps

C2) Band Curl 3 x 20

Tuesday, March 31st

ADW

Hurricane: 150M and Hurricane

150M Sprint 3x: 1 set

1x 450 Sprint
ROUND 2: 3 sets

1x 60 Sprint
ROUND 3: 3 sets

1x 60 Sprint
12x Pushups

Monday, March 30th

A1) Box Squats (5,1,1,1) 5 x 3

A2) Srtict Pullups 5 x 55% max reps

 

B1) SA Half Kneeling Press 4 x 5 (each arm)

B2) Knees to Elbow 4 x 12

 

C1) OVD Walking Lunge 40 yards x 2

C2) Back Extensions 25 x 2

Saturday, March 28th

ADW

 

Sprint 80 yards

Prowler Push 20 yards

Farmers Walk 60 Yards

6 sets

Friday 3/27/15

Complete AMRAP in 6 minutes of:
10 x Squat Thrusters
10 x SDHP
Rest 2 minutes

Repeat for a total of 4 rounds

Thursday, March 25th

ADW

 

Round 1

Sprint 40 yards

Lunge Walk 20 yards

Bear Crawl 20 yards

3 sets

 

Round 2

Sprint 40 yards

Broad Jump 20 yards

Walk Out/pushup/hop forward 20 yards

3 sets

 

Round 3

Sprint 40 yards

10 Squats

15 Knee grab Situps

3 sets

Wednesday, March 25th

A1) Bench Press (5,1,1,1) 5 x 5

A2) Band Pull Aparts 5 x 20

 

B1) Dips 4 x 8

B2) KB or DB single arm row 4 x 15 each

 

C1) Single Arm Floor Press 4 x10 each

C2)  Hammer Curl 4 x 10

Tuesday, March 24th

ADW

Wall Balls 20#/10#

SDHP 70#/35#

Ladder Sprint

Pushups

Mountain Climbers

Round 1 – 1:00

Round 2- :40

Round 3- :30

 

Monday, March 23rd

ADW

 

A1) Box Squats (5,1,1,1) 5 x 5

A2) Pullups  5 x 50% max

 

B1) Seated DB or KB Press 4 x 8

B2) Psoas Situps 4 x 15

 

C1) Waking Lunge 100 yards

C2) Back Extensions 50

Saturday, March 21st

ADW

Round 1

Sprint 80 yards

10 KB Swings

10 KB OVD

3 sets

 

Round 2

Sprint 60 yards

10 KB OVD Swing

10 KB SDHP

3 sets

 

Round 3

Sprint 40 yards

10 SA Swings

10 Russian Twist

3 sets