Wednesday 4.8


BARBELL

A.

4 sets:

8/8 Single leg RDL

6/6 Bulgarian split squats

4/4 Pistol squats or weighted step ups

B.

DeadLift

-warm up, 3 sets of 10 reps (increasing load)

-Build to a 5RM


BODY

A.

4 sets:

Band lat pull downs x 20 reps (slow & controlled)

B.

4 sets:

Single arm DB or KB row x 10-15 each arm

C.

15-20 minutes of Handstand work

-Kick to HS + Negative

-Strict HSPU

-Kipping HSPU


BASIC TRAINING

A.

Every two minutes x 10 minutes:

30 seconds of jumping jacks

30 second plank

8 RDL’s (3 second negatives each rep)

B.

“Annie”

For time:

50-40-30-20-10

Double-unders

Sit-ups

Tuesday 4.7


BARBELL

A.

Strict press (7 sets of 5 reps)

-Use a challenging load for all 7 sets.

-Brace!

-Lock out at the top of each rep!

B.

EMOM x 12:

Even mins - 8 Bent over rows (3 sec. negatives)

Odd mins - 20 Band tricep Push downs -or- 10-15 DB kick backs



Basic Training

A.

Amrap x 5:

5 Inch worm w/ push-up

10 Y’s, T’s, W’s (10 each)

“21’s” with DB’s or BB

B.

For time:

21-15-9

Navy seal push-ups

DB hang power cleans

7-5-3

Wall walks


Navy seal push-up:

Push up + mountain climber R

Push-up + mountain climber L

Burpee

(3 push-ups each rep)

Monday at home workouts


BARBELL

A.

EMOM x 10:

Power clean + 3 Front squats

(Use a weight you can last 10 sets with)

B.

Back squat up to a 5RM. Record load!


BODY

A.

EMOM x 10:

Pull-ups or Door pull-ups x 1-5 reps

B.

Lat Pull-overs

4 sets of 10-15 reps

C.

DB or BB curls

4 sets of 10–15 reps


BASIC TRAINING

A.

EMOM x 9:

1 - Side plank x 30 sec. (RIGHT) + 10 Air squats

2 - Side plank x 30 sec. (LEFT) + 10 Air squats

3 - 10 Fire hydrants (10 each)

B.

15 Rounds for time:

4 Single arm Devils press (2 each arm)

5 Goblet squats

20 Double-unders

Saturday at home workout


Congratulations to JC and his wife on the birth of their beautiful baby GIRL!!!


Every 3 minutes for 12 minutes (4 sets):

8 Renegade rows (8 each arm)

10 Romanian Deadlifts (BB or DB’s)

12 Single leg glute bridges (12 each leg)


Rest until the 15 minute mark…


Minutes 15-25, 10 minute AMRAP:

10 Air Squats

9 Single arm DB snatches Right arm

10 Push-ups

9 Single arm DB snatches Left arm

Friday @ home wod


Warm up

5 minutes of:

5/5 Mobility lunges

10 Sumo squat stand

5/5 Side lunges

10 Front or Goblet squats


Wod

Happy birthday Ian!!!!

AMRAP 20 MINS:

10 Hang Sauat Cleans DB or BB (DB’s: 50/35) (BB: 135/95)

25 Burpees

50 Air Squats

75 Double-unders or single unders