Thursday, June 22nd 2017

Warm-Up:

5 x :50/:10 Assault Bike

 

Movement Prep:

Lat Band Stretch x 30 sec p/arm

Band Pull-Aparts x 20

Knee Hug to T-Hamstring Stretch x 4 p/leg

Lunge Initiation w/Bottoms Up Hold – 2 x 6 p/leg w/ 2 sec hold

Lateral Squats x 10

 

Strength/Conditioning:

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – Supine Ring Rows x 8-10 reps

Station 2 – Split Position Curl to Press – 5-6 reps p/leg

Station 3 – Bottom’s Up Kettlebell Carry x 20 meters each arm

Station 4 – Alternating KB Cossack Squatsx 16-20 reps @ 20X1

Tuesday, June 20th 2017

Warm-Up/Movement Prep:

Pass Throughs x 10

Thread the Needles x 5 p/side

Shoulder Taps x 5 p/side

Deadbugs x 20

Hollow Body Hold – 2 x 20 sec

Handwalk + Push-Up x 8

Band External Rotation – 2 x 8

Band Scarecrows – 2 x 8

 

Strength:

4 Sets of:

8 x Bench Press (65-75% 1RM)

8 x Pull-Ups

8 x DB Press

8 x Strict Hanging Straight Leg Raise/Toes to Bar

8 x Banana Rolls (p/side)

*Rest 30-45 sec between exercises

 

Conditioning:

Sprint/Rest on Assault Bike

:10/:50

:20/:40

:30/:30

:40/:20

:50/:10

:40/:20

:30/:30

:20/:40

:10/:50

Thursday, June 15th 2017

Warm-Up:

PVC Pass Throughs x 10

Around the Worlds x 10

OH Squats x 10

Teacups x 5 p/arm

Corkscrews x 10

Windmills x 20

Bird/Dogs x 10

Thread the Needles x 5 p/arm

Hip Rotations x 20

Scorpions x 10

Iron Cross x 10

Glute Bridge x 10

 

Movement Prep:

KB 1-Leg RDL – 4 x 5 p/leg

KB Bottoms Up Press – 3 x 5 p/arm

 

Strength/Conditioning:

Partner Workout:

Using 55/30# DBs, Complete 10 Alternating Rounds of:

3 x Push Press

6 x Hang Power Clean

9 x RDL

12 x Sit-Ups

Tuesday, June 13th 2017

Warm-Up/Movement Prep:

Band Assisted Deep Squat Stretch x 30 sec

Band Hip Flexor Stretch x 30 sec p/leg

Wall Squat – 3 x 5

Bootstrapper Squat x 8

Heartbeat Squat – 2 x 6

 

Strength:

4 Sets of:

Pause Back Squat – 3 Reps w/ 3 second pause at the bottom – Start @ 60% 1RM, add weight each set

Rest 1 minute

DB Row – 8-12 Reps p/arm

 

Conditioning:

Progress through ladder as far as possible in 12 minutes:

1-3-5-7-9-11-13-15-17…..

Toes to Bar/Knees to Elbows/Knees to Chest

Push-Ups