Wednesday, May 6th

A1) Bench Press 5 x 6

A2) Pullups 5 x 80% max 1:00 pullups

 

B1) Floor Press 4 x 4

B2) SA Row 4 x 5

 

C1) Dips 3 x 20

C2) Psoas Situps 3 x 20

Thursday, April 30th

ADW

“Partner Workout”

Round 1: 2 sets

One team member performs maximum pushups in the time it takes the other to complete an 80 yard Farmers Walk

 

Round 2: 2 sets

One team member performs maximum sit-ups in the time it takes the other to complete an 80 yard Farmers Walk

 

Round 3: 2 sets

One team member performs maximum squats in the time it takes the other to complete an 80 yard Farmers Walk

 

Round 4: 2 sets

One team member performs maximum Burpees in the time it takes the other to complete and 80 yard Farmers Walk

 

 

Record total reps for each team

Wednesday, April 29th

A1) Bench Press 5 x 8

A2) Pullups 5 x 75% ( 1 minute max reps)

 

B1) Floor Press 4 x 3

B2) Psoas Situps 4 x 15

 

C1) DB Curl to Press (20 seconds on /10 seconds off for 2:00)

Tuesday, April 28th

ADW

 

Round 1: 3 sets

Sprint 80 yards

10 Burpee Wall Balls

 

Round 2: 3 sets

Sprint 80 yards

20 (2 count) Mountain Climbers

30 MB Russian Twist

 

Round 3: 3 sets

Sprint 80 yards

10 Plank Burpees

Monday, April 27th

ADW

 

A1) Deadlift 5 x 8 @ 75%

A2) SA Half Kneeling Press 5 x 6

 

B1) Back Extension, Reverse Hyper or SB Hip Extension 3 x 20

B2) Split Squat 3 x 20 (each leg)

B3) Knees to Elbows 3 x 20

Friday 4/24/15

Three rounds of:
5 Pull Ups
10 Push ups
15 Squats
After the 3rd round lunge 40 yards
Complete this sequence as many times as possible in 30 minutes

Thursday, April 23rd

ADW

KB Swings 24kg/16kg

Flutter Kicks

MB Slams

Ladder Drills

Plate Thrusters 25#/15#

RD 1

1 minute work/:10 rest

Rd 2:

30 second work/10 second rest

Rd3:

40 second work/10 second rest

Wednesday, April 22nd

A1) Bench Press 5 x 10

A2) Pullups 5 x 70% 1:00 max

 

B1) Double KB Snatch and Press 3 x 10

B2) Swiss Ball Rollouts 3 x 10

 

C1) Band Curls 3 x 20

C2) DB Tricep Extension 3 x 20

Tuesday, April 21st

ADW

 

Hurricane: Hurricane

ROUND 1: 3 sets

 1x 120 yard Sprint
ROUND 2: 3 sets

 1x 80 yard Sprint
12x Bicycle Crunch
ROUND 3: 3 sets

 1x 40 yard Sprint
12x MB Situp

Monday, April 20th

ADW

A1) Deadlift 5 x 10

 

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

B2) Toes to Bar (5,1,1,5) 5 x 3

 

C1) Front Squat 3 x 10

C2) Knee Grab Situps 3 x 20