Archive for February, 2017

28 Feb 17

Posted: February 28, 2017 in Workouts
Tags: , , , ,

Rest Day

Recovery
Row 1000m

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

Warm up 5 rounds:
Hang from the pull up bar for 1 minute
Rest 1 minute

Job Specific
1) 3 Mile Ruck for time

2) 3 rounds with ruck:
50 x Lunges
50 x Dips
10 x Pull Ups

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

Warm up
10 x Deadlift
5 x 1 Arm Clean & Press

Strength 3-5 Progressive Ladder Sets:
Bench Press, Deadlift, Front Squat, OHS, Press, Back Squat, & Rack Pull, Rest 3 min

Each set consists of 1-5 reps per exercise with minimal rest (only to change plates). For example, for the first set, perform 1 rep of each exercise listed with 95% of your 1RM, changing weight as needed, but don’t dawdle! That’s the first set. Rest 3 minutes. The second set, you perform 2 reps of each exercise, but with 90% of your 1RM and rest 3 min. The third set you use 85%, fourth 80%, and finally for the fifth set you perform 5 reps of each exercise using 75% of your 1RM.

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

Warm up 5 rounds:
10 x Wall Ball
20 x Sit Ups
PVC Shoulder Stretches

Strength AHAP/AMRAP:
Squats
Leg Press
Leg Curl
Calf Raise

Job Specific
1) 5 x 1 arm negatives

2) 3 rounds:
20 x Windshield Wiper
30 x Dips
30 x K2E
20 x HSPU

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

Warm up
20 x SBGU

Strength AHAP/AMRAP:
Bench Press
DB Fly
DB Row

Endurance 30-90 minutes:
Climbing, Hiking, Rucking, Running, Jogging, Swimming, Rowing, Biking, Walking the dog, Pushing a stroller, playing frisbee, golf, soccer, baseball…just get outside!

Warm up 12 min:
1 arm KB Swing right
1 arm KB Swing left
Figure 8 right
Figure 8 left
Clean & Press right
Clean & Press left
Halo right
Halo left
Right lunge
Left lunge
Snatch right
Snatch left

Job Specific
1) 4 rounds:
8 x Front Squat
15 x Sit Ups

2) For time:
Weighted 1 mile run
120 x Squats
60 x Push Ups
30 x Pull Ups
Weighted 1 mile run

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

21 Feb 17

Posted: February 21, 2017 in Workouts
Tags:

Rest Day

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

Recovery
Row 1000m

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

Warm up
1 mile Tire Drag

Strength AHAP/AMRAP:
Deadlift
Good Mornings

Cottage Cheese
1) 5 rounds:
Hang from Pull Up bar for 1 min
1 min rest

2) 4 rounds:
25 x Sledgehammer strikes on tire
1 x Leg Blaster
20 x Squats
10 x Lunges
10 x Jumping Lunges
10 x Box Jumps

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