April 18th, 2019

Part A and B repeat each week. Track these metrics for progress A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps) SEE VIDEO DEMO 3 sets of 7 reps B. Barbell Hip Thrusts (see video demo) 3 sets of 12 reps C. Alternate Movements x 3 Rounds First round lighter, getting a … Continue reading April 18th, 2019

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April 17th, 2019

A. AMRAP 15 min: 100m Farmers Walk (heavy DB/KB per hand) 10 Box Step-ups (holding ONE of the FW weights anyhow) 10 Cal Row 10 Burpees Over Rower Rest as needed B. AMRAP 10 min: 60 Air Squats 60/40 Cal Assault Bike (male/female) 60 Air Squats Max Shuttle Runs in remaining time (30 ft each … Continue reading April 17th, 2019

April 13th, 2019

A. Back Squats 10-10-6-6 B. RDL 4x8 C. 20 minutes AMRAP 10 Strict Pull-ups 10 Leg Press 10 Bench Press D. 3 sets Bent Over Row x8-10 Straight Arm Pulldown x8 E. 4 Sets DB Arnold Press x8 Cable Lateral Raise x8/side

April 11th, 2019

A. Superset x3 sets One-Arm Incline Bench Press x15 DB Incline Fly x10 B. Superset x3 sets Cable Row x15 Prone DB Row x10 C. 2 Rounds 16 DB Hang Cleans 8 Burpees 16 Bent Over DB Row 8 Burpees D. 3 sets Powell Raise x12 Face Pulls x15

April 9th, 2019

A. SA OH Lunge 4x10/arm B. 30-20-20-20 Lateral DB Lunges Push-ups C. Single Leg RDL 4010 Tempo 3x10/side D. 3 Supersets Pallof Press x12 V-ups x12 E. 7 min AMRAP 10 DB Snatches 12 KBS 20 DU's F. 8 Min EMOM 4 DB Squat Clean Thrusters