Monday, March 1st

ADW

 

A1: BB Deadlift  5 x 5 @70-75%

B1: Chin Up 5 x 5
B2: 1/2 Kneeling SA DB/KB OVD Press 5 x 5 each

C1: DB Step Up 3 x 10 each leg
C2: Barbell Thrusters 3 x 10

C3: Dips or Close grip Pushups 3 x 12

 

 

 

Friday 2/27/15

6 Deadlifts
9 Push-ups
12 Squats
X AMRAP in 20 minutes
Rest 2 minutes
X as many alternating prowler push trips as possible in 10 minutes

Wednesday, February 25th

A1) Bench Press 3 x max reps @70%

A2) Band Rows 3 x 25

 

B1) Dips or Pushups 4 x 5

B2) Pullups (10,1,1,1) 4 x 3

 

C1)  DB Curl and Press 3 x 10

Tuesday, February 24th

ADW

Build up sprints: 5 x 40 yards

 

Ladder Run

Mt. Climbers

MB Slam

MB Russian Twist

Wall Balls

Rd 1: 1:00 0n/ :10 off

Rd 2: :30 on/:10 off

Rd 3: :30 on/:10 off

Monday, February 23rd

ADW

 

A1) Box Squats 3 x 20

A2) Pullups 3 x max reps

 

B1) Dumbell or KB Push Press or Push Jerk 3 x 8

B2) Weighted Step Up 3 x10 (each leg)

 

C1) Back Extension or Reverse Hyper 3 x 20

C2) Psoas Situps 3 x 15

Saturday, February 21st

Active Dynamic Warmup

 

Build Up Sprints 4 x 40 yards

Sprints 6 x 80 yards

Tabata

Pullups or Ring Rows :20/:10 off

Mountain Climbers :20 on/:10 off

MB Russian Twist :20 on/:10 off

Burpees :20 on/:10 off

4 sets

Friday 2/20/15

AMRAP in 15 minutes of:

20 BW Squats

15 Ab mat sit-ups

10 push-ups

Rest 2 minutes

AMRAP in 12 minutes of:

Walking lunges x 20 yards

Kettlebell swings x 15

Flutter Kicks x 30 2 count

Thursday, February 19th

Active Dynamic Warmup

 

Prowler Push 40 yards

Sprint 70 yards

10 Pullups

9 sets with rest between each set.

Wednesday, February 18th

A1) Bench Press (5,1,1,1) 5 x 2

A2) Knees to Elbows 5 x 10

 

B1) KB or DB Half Kneeling Press 3 x 10

B2) KB or DB One arm row 3 x 10 (each arm)

 

C1) Dips or Pushups 3 x 15

C2) DB or BB Curls 3 x 10

Tuesday, February 17th

Active Dynamic Warmup

 

RD 1

Sprint 60 yards

10 Wall Balls

10 Knee Grab Situps

3 sets

 

Rd 2

Sprint 80 yards

10 Burpee Wall Balls

10 Knee Grab Situps

3 sets

 

Rd 3

Sprint 60 yards

10 Med ball Burpees

10 Knee Grab Situps

3 sets