Archive for January, 2017

31 Jan 17

Posted: January 31, 2017 in Workouts
Tags:

Rest Day

Warm up

Strength AHAP/AMRAP
Squat
Leg Press
Leg Curl
Calf Raise

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

Warm Up

Strength AHAP/AMRAP
Bench Press
DB Fly
DB Row

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

28 Jan 17

Posted: January 28, 2017 in Workouts
Tags:

Rest Day

27 Jan 17

Posted: January 27, 2017 in Workouts
Tags: , , , , ,

Warm Up
20 x SBGU

SMMF
100 reps of any big lift @ 50% 1RM

Warm Up 12 min KB Complex:
1 Arm Swing Right
Figure 8 Right
1 Arm Swing Left
Figure 8 Left
Clean & Press Right
Halo Right
Clean & Press Left
Halo Left
KB Snatch Right
Lunge Right
KB Snatch Left
Lunge Left

Power Endurance
1) 50 x TGU

2) 10 rounds:
5 x Pull Ups
10 x Push Ups
30m Farmer’s Carry

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

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

Progression
30 x HSPU
40 x Pull Ups
50 x KB Swings
60 x Sit Ups
70 x Burpees

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

Warm Up
1 mile 5 inch Hose Drag

Strength
1) Press AHAP/AMRAP

2) 5 rounds:
2 x Clean @ 90% 1RM
10 x GHD Back Extension
10 x Dips

3) 7 rounds:
6 x Heavy Bag Sumo Suplex
30m Sled Push
1 x Rope Climb or 10 x Pull Ups

4) 5 rounds:
1 x Mini Leg Blaster
(10 x BW Squat, 5 x Jumping Lunges, 5 x Lunges, 5 x Box Jumps)
5 x T2B

Cardio
Run 3 miles for time

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

Job Specific
1) 10 rounds:
1 min Step Ups
30 sec Squat Hold
10 sec Rest

2) 12 min TGU

3) 10 rounds:
1 min Suicide Sprints
5 x Box Jumps
10 sec Rest

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

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

Power Endurance 20-15-10-5
SBGU
Push Ups
Box Jumps
SB Half Moons

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