A. Front Squat tempo 3331 4x5 rest 2min
B1. DB Bench Press tempo 3330 3x6 rest 1min
B2. Ring Puch Up tempo 3330 3x6 rest 2min
5 Rounds NFT
45sec Hollow Hold
12 Band Good Mornings tempo 33X1
10 GH Hip Extension tempo 3310
10min AMRAP @80% Effort
250m Row
20m Waiters Carry 80/50
20m Farmers Walk 80/50
20sec KB Wall Sit in Front Rack 70/53
Rest 3min
x2
https://www.youtube.com/watch?v=X5biIfAGS04
Friday, May 12, 2017
Thursday, May 11, 2017
051117 - Thursday
Rest Day
Rest days are even more important than training days. Make sure to move. Don't just sit on the couch.
Go to a yoga class
Take a walk outside for 30-45min - Walk your dog if you have a dog
ROMWOD
Roll Out and Stretch
Here is a great video on aerobic training for your viewing pleasure.
https://youtu.be/lukZcgAI0_U
Enjoy the day off!
Rest days are even more important than training days. Make sure to move. Don't just sit on the couch.
Go to a yoga class
Take a walk outside for 30-45min - Walk your dog if you have a dog
ROMWOD
Roll Out and Stretch
Here is a great video on aerobic training for your viewing pleasure.
https://youtu.be/lukZcgAI0_U
Enjoy the day off!
Wednesday, May 10, 2017
051017 - Wednesday
A. P.Snatch - 4x1.1.1.1
B. Back Squat - 4x5 tempo 42X2
C1. 15sec Chin Over Bar Hold x 4, rest1min *add weight if needed
C2. Close Grip Bench Press 4x10 tempo 3031, rest 1min
C3. 15sec Bent Arm Bar Hang at 90 degrees x 4, rest 1min
C4. Ring Push Ups 4 x 15reps tempo 3031, rest 2min
10min Row @ 70% Effort
B. Back Squat - 4x5 tempo 42X2
C1. 15sec Chin Over Bar Hold x 4, rest1min *add weight if needed
C2. Close Grip Bench Press 4x10 tempo 3031, rest 1min
C3. 15sec Bent Arm Bar Hang at 90 degrees x 4, rest 1min
C4. Ring Push Ups 4 x 15reps tempo 3031, rest 2min
10min Row @ 70% Effort
Tuesday, May 9, 2017
050917 - Tuesday
A. P.Clean - 4x1.1.1 @70 - 85%
B. S.Clean - 2x1.1.1 A 70- 85%
C. KB RFE Split Squat - Tempo 32X2, 4x8 rest 2min
12min AMRAP
25 Cal Bike
100' Farmers Carry + Waiters Carry 70/53 Left Hand
100' Farmers Carry + Waiters Carry 70/53 Right Hand
100' Sled Drag *Moderate weight
100' Reverse Sled Drag *Moderate weight
B. S.Clean - 2x1.1.1 A 70- 85%
C. KB RFE Split Squat - Tempo 32X2, 4x8 rest 2min
12min AMRAP
25 Cal Bike
100' Farmers Carry + Waiters Carry 70/53 Left Hand
100' Farmers Carry + Waiters Carry 70/53 Right Hand
100' Sled Drag *Moderate weight
100' Reverse Sled Drag *Moderate weight
Monday, May 8, 2017
050817 - Monday
A. Clean Grip Deadlift - tempo 4021 4x5 rest 1min
B1. KB Z-Press tempo 4222 4x6 rest 1min
B2. Pendlay Row tempo 4222 4x6 rest 1min
B3. 30sec L-Sit rest 1min
B4. 12 Ring Push Ups 3010, rest 1min
B5. Wtd Pull Up - 30X3, rest 1min
B6. 45sec Hollow Hold, rest 1min
10min Bike @ easy pace
B1. KB Z-Press tempo 4222 4x6 rest 1min
B2. Pendlay Row tempo 4222 4x6 rest 1min
B3. 30sec L-Sit rest 1min
B4. 12 Ring Push Ups 3010, rest 1min
B5. Wtd Pull Up - 30X3, rest 1min
B6. 45sec Hollow Hold, rest 1min
10min Bike @ easy pace
Saturday, May 6, 2017
050617- Saturday
40 min AMRAP
2k row
10 T2B
25 walking lunge
30sec hands stand hold
3 wall walks
200m run
25 cal bike
Friday, May 5, 2017
050517 - Friday
A. Front Squat tempo 3031 4x6 rest 2min
B1. DB Bench Press tempo 4020 3x8 rest 1min
B2. Ring Puch Up tempo 4020 3x8 rest 2min
5 Rounds NFT
45sec Hollow Hold
12 Band Good Mornings tempo 4242
10 GH Hip Extension tempo 3030
10min AMRAP @80% Effort
25 Cal Row
1 Rope Climb
100' Sled Push *Heavy grinding weight
15 V-Ups
Rest 5min
x2
B1. DB Bench Press tempo 4020 3x8 rest 1min
B2. Ring Puch Up tempo 4020 3x8 rest 2min
5 Rounds NFT
45sec Hollow Hold
12 Band Good Mornings tempo 4242
10 GH Hip Extension tempo 3030
10min AMRAP @80% Effort
25 Cal Row
1 Rope Climb
100' Sled Push *Heavy grinding weight
15 V-Ups
Rest 5min
x2
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