Experienced

Sunday 190616 – Experienced

Strength Bench Press Prep A1. Medicine Ball Tricep Extensions 3×12-15 A2. Bent Over Dumbbell Rows 3×12-15 Conditioning Every 2 minutes, alternating between 3 stations for 24 minutes: S1: 400/350 m Row S2: 10 Bench Presses (155/105) S3: 15-20 Toes to… Read more »

Tuesday 190611 – Experienced

Strength A1. Handstand Push Up Progression 4×8-10 A2. Strict Chin Ups 4xAMRAP -2 Note: AMRAP – 2 = This means you will stop 2 reps short of failure every set. Conditioning 2 rounds for time: 15/side Hang Kettlebell or Dumbbell… Read more »

Monday 190610 – Experienced

Strength Overhead Squats 12-8-4-4-2-2, building Conditioning For time: 50 Double Unders 10 Squat Cleans (135/95) 40 Double Unders 10 Squat Cleans (135/95) 30 Double Unders 5 Squat Cleans (135/95) 20 Double Unders 5 Squat Cleans (135/95) Time Cap: 8 minutes

Sunday 190609 – Experienced

Strength A1. Single Arm Dumbbell Bench Press 4×8/side, building A2. Single Arm Plank 4×20-30s/side Conditioning For time: 1 Mile Run + 5 rounds of: 10 Burpees 10 Single Dumbbell Box Step Ups (50/25)

Tuesday 190604 – Experienced

Strength A1. HSPU Progression 4×8-10 A2. Hanging Hollow Hold 4×30 seconds Conditioning 4 rounds for time: 7 Chest to Bar Pull Ups 7 Burpees 14/12 Calorie Row Time Cap: 9 minutes