Experienced

Monday 190624 – Experienced

Strength A1. Dumbbell Floor Press 3×8, across A2. Bent Over Dumbbell Row 3×8, across A3. Plate Skull Crushers 3×8, across B. Tempo Bench Press 5×5 (30X1), building Conditioning 7 minute AMRAP: 5 Toes to Bar 7 Push Ups 9 Air… Read more »

Sunday 190623 – Experienced

Strength A1. Headstand Hold 4×10 seconds (shy of failure) A2. Shoulder Flexion or Hamstring Mobilization 4×30-60 seconds A3. Single Arm Landmine Row 4×8/side (across) Conditioning 12 minute alternating EMOM: M1: 220/180 m Row M2: 5-7/side Single Arm No Push Up… Read more »

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)