11/05/19

core work 40 sec work 20 sec rest sprinter situps mountain climbers hollow rocks tuck and touch toes side plank rot. Core/shoulder power work A1. 3 set Rack pulls and holds 60 sec holds ( go heavy here) rest 60 sec A2. 3x 10-15 rep shoulder shrugs rest 30 sec B1. BB...

11/04/19

6 mins of10 v ups 20 sit ups 45 sec shoulder taps 10 sec superman hold Not for Time 20 min of 10 step ups 10 box dips 10 sitting bi curls DB 10 sitting shoulder press DB10 box jumps 25 /18 cals on rower, bike, ski , 400m run Source: Workout Of The...

10/31/19

2 rounds 50 barbell bench press 50 barbell bent over row every time you break the bench press you must do 10 pull ups every time you break the BB row you must complete 50 single jump ropes or 15 DU.( if you can do more then 10 reps at a time you are going to light)...

10/30/19

for time (record this time )50-40-30-20-10 cals row bike ski pushups rest 2 mins 10 min amrap 10 burpees 10 KB Snatch alt arms10 AKbs rest 2 mins 10 min amrap 5 power cleans 5 Dead lifts 5 bench press Source: Workout Of The...

10/29/19

for 6 min 10 sprinter sit ups 20 hip raises 10 back lunges 20 hip hikes 10 air squats tempo back Squat 5.5.5. @31×1 warm up as long as you need to these are working sets Death by Goblet squat 44/26min 1 10 goblet squat min 2 10 GS min 3 15 GS min 4 15 GS min 5 20...

10/28/19

6 min of row bike ski or run complete 5 rounds with great form rest as little as you can 1. alternating barbell forward lunges 10x/leg 45/35lbs 2. pushups banded reps 10x black/red 3. wall balls 20x 20/14lbs4. Kettle bell single arm swings 10x/side 44/26lbs record...