Monday, August 31st

ADW

 

A1) Box Squat 5 x 5 (deload) 60%

 

B1) Deadlift 5 x 5 (deload) 60%

 

C) EMOM for 10 minutes ( If it takes longer than one minute to complete the round then take the rest of that minute off and another complete minute before starting the next round.  This is to ensure proper form.

15 Squats

10 Pushups

5 Pullups

Saturday, August 29th

ADW

Ladder + Run

 

Pullup  1,2,3,4,5,6,7,8,9,10…

Pushup 2,4,6,8,10,12,14,16,18,20,…

Alt. Leg V Up 3,6,9,12,15,18,21,24,27,30…

Squats 4,8,12,16,20,24,28,32,36,40…

Run 160 yards or Row 200 meters after each ladder.  Climb the ladder as high as possible in 30 minutes.

Friday, August 28th

“Tabata”

Ladder 20/10 x 8

KB Swing 20/10 x 8

Row 20/10 x 8

Rope Wave 20/10 x 8

Thursday, August 27th

DB or KB Decathlon: 4 set(s)
8x Kb or DB OH Press
8x Kb or DB Shrug
8x Kb or DB  Lunge
8x Kb or DB SL RDL
8xKb or DB SDHP 
8x KB or DB Bent Row
8x Kb or DB Clean
8x Kb or DB Push Press
8x Kb or DB Snatch

Wednesday, August 26th

A1) Bench Press ( 4×4) try to beat last weeks top set)

A2) Pullups 4 x 50% of 1:00 max reps

 

B1) KB Snatch 7 x 5 (reps each arm)

 

C1) Barbell Curl 3 x 8

C2) Rolling tricep extensions 3 x 8

Thursday, August 27th

Hurricane: Hurricane 

ROUND 1: 3 sets

 1x 80 Sprint
ROUND 2: 3 sets

 1x 80 Sprint
ROUND 3: 3 sets
 1x 80 Sprint
8x Knee Grab Situp

Monday, August 24th

ADW

A1) Box Squat (4 x 4) Try to beat last weeks top set.

 

B1) Deadlift (4 x 4) Try to beat last weeks top set.

 

C1) Thrusters 10,8,6,4,2, 10

Saturday, August 21st

ADW

Prowler Push 40 yards

Sprint 40 yards

10 Strict Pullups

20 Dips or Pushups

10 KB OH Presses

6 sets

Friday, August 20th

ADW

 

“Tabata”

Ladder

Rope Wave

KB Swing

Mountain Climber

Plank

Ring Rows

Wide Outs

Perform each exercise for 20 seconds on and 10 seconds off for 6 sets.

Thursday, August 20th

ADW

 

Circuit: Pyramid 

Round 1: 1 set

 1x 60 Sprint
Round 2: 1 set

 1x 60 Sprint
Round 3: 1 set

 1x 60 Sprint
Round 4: 1 set

 1x 60 Sprint
Round 5: 1 set

 1x 60 Sprint
Round 6: 1 set

 1x 60 Sprint
Round 7: 1 set

 1x 60 Sprint
Round 8: 1 set

 1x 60 Sprint
Round 9: 1 set

 1x 60 Sprint
Round 10: 1 set

 1x 60 Sprint