Archive for December, 2016

31 Dec 16

Posted: December 31, 2016 in Workouts

Party now, cuz tomorrow you’re gonna pay!

Warm up

Strength AHAP/AMRAP
Bench Press
Pull Ups
DB Fly
DB Row

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up

Strength AHAP/AMRAP
Squats
Leg Press
Leg Curl
Calf Raise

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

28 Dec 16

Posted: December 28, 2016 in Workouts
Tags:

Rest Day

27 Dec 16

Posted: December 27, 2016 in Workouts
Tags: , , , ,

Recovery
Spend 30-60 minutes hiking, biking, rucking, swimming, rowing, or just walking the dog. Get outside!

Warm up 4 rounds BB Complex:
Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up

Strength
1) Work up to 1RM Clean & Jerk

2) 10 rounds:
2 x Cleans @ 75% every 40 sec

3) 6 rounds:
15 x Heavy KB Swings
10 x Bench Press @ 65% 1RM
30m Tire Drag

4) 4 rounds:
30 sec 5m Suicide Sprints
30 sec Rest

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up
1 mile Tire Drag

Horse’s Ass 30-20-10
Squat @ BW
HSPU

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up
Row 500m
30 x Deadlifts, light
30 x Push Ups

Strength AHAP/AMRAP
Press
Pull Ups

Job Specific
1) 5 x One Arm Negative Pull Ups, each arm

2) 3 rounds:
10 x K2E
15 x HSPU
20 x HLR

Warm up
Row 500m
3 x BB Complex
Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up

Power Endurance
Run 3 miles in under 20 min, all out effort!

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up 3 rounds:
10 x OHS
10 x Push Ups
10 x Pull Ups

Strength 2 rounds:
3 x 80%, 2 x 85%, 1 x 90%, 3 x 80%
Clean & Jerk
Press
Rack Pull
Front Squat
Back Squat
Bench Press

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs