Category: Uncategorized (Page 2 of 579)

08-16-2017

Warm-Up:

3 Rounds:
1-3 Strict Pull-Ups
9 Wall Squats
12 Russian Baby makers
15 AbMat Sit-Ups
:20 second Samson Stretch each side

Strength:

DeadLift:

5×5
increasing weight each set

Conditioning:

15 Kettle Bell Swing, 15 Toes To Bar
10 KBS, 10 TTB
5 KBS, 5 TTB

800m Ball Run (50,30,20,14)

5 KBS, 5 TTB
10 KBS, 10 TTB
15 KBS, 15 TTB

08-15-2107

Warm-Up:

500 Meter Light Row into…

2 Sets:
10 V-ups
10 Good Mornings
10 Alternating Spiderman and Reach

2 Rounds of:
4 Scap Restractions
8 Pushups
12 Air Squats

1 Round, Moderate Intensity:
10 Calorie Row
5 Burpees Over Rower
5 Empty Barbell Thrusters

Conditioning:

AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters (75/55)

rest 3 min

AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
Max Thrusters (95/65)

rest 3 min

AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters (115/80)

rest 3 min

AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters (135/95)

Page 2 of 579

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