May 1st

Back squats 

Set 1: 8reps

Set 2: 5 reps

Set 3: 3 reps 

Set 4: 1 rep

Part B: Every 2 mins for 12 mins (6 sets) 

Back Squats * 5 reps 

Part C: Three sets 

Leg Curls * 15 reps 

Banded Glute Bridges * 30 reps 

Side plank leg raises * 15 reps each 

Part C: 4 rounds of 

15 sec of DB lateral Raises 

15sec of Hercules Hold w Thumbs up 

Rest 1 min then 

4 rounds 

15 sec of DB Lateral Raises w Thumbs up 

15 sec of Hercules Hold w Thumbs Palms facing up 

Rest 2 mins 

2 round 

30 secs DB Presses 

30 secs DB hold 

Rest 1 min and repeat 

02/21/2017

A.
Every 2 minutes, for 24 minutes (4 sets):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Supine Med Ball Leg Curls x 12 reps @ 2110
Station 4 – Barbell or Ab-Wheel Roll-Outs x 12-15 reps @ 3010

B.
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
20 Mountain Climbers
10 Single-Arm Kettlebell Swings (Left Arm)
10 Single-Arm Kettlebell Swings (Right Arm)

02/20/2017

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)

January 18th

A.

For time:

20 Burpee Box Jump Overs (24″/20″)

30 Shoulder to Overhead (195/65 lbs)

40 Deadlifts (115/95)
B.

Three sets of the following complex:

20 Dumbbell Tate Press

20 Dumbbell Skull Crushers

20 Dumbell Floor Press

Rest 2 minutes
Then.

100 banded pull down 

January 17th

A.Six sets of:

Front Squat with a Pause 3-4 reps @ 4/1/1

Rest 2 minutes between 

B.
Every 4 minutes, for 16 minutes:

Ground to Overhead Barbell Cycling

*Set 1 – 9 reps  (75/55)

*Set 2 – 9 reps (75/55)

*Set 3 – 9 reps (95/65)

*Set 4 – 9 reps (105/75)

C. 

6 sets * 200 m run repeats 

1 min rest between 

January 10th

Every  2 minutes, for 24 minutes:Power Clean Push-Jerk Barbell Cycling

*Set 1 – 5 reps 

*Set 2 – 5 reps 

*Set 3 – 5 rep

*Set 4 – 5 reps 

*Set 5 – 3 reps 

*Set 6 – 2 reps 
Complete as many rounds and reps as possible in 12 minutes of:

9 Deadlifts 

14 ring rows

5 Power Cleans 
Three sets of:

Banded Good Mornings x 30 reps

Rest 30 seconds

Banded March x 2 minutes

Rest 30 seconds

January 5th

A.Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 75% x 2 reps

*Set 5 – 85% x 2 reps

Rest 3 minutes between sets.

B.
Three rounds for time of:

200m Run

20 Kettlebell Swings 

200m Run 

10 Burpees

January 4th

A.Every minute on the minute for 12 minutes:

Minute 1: Wall-walks  x 3-5 reps 

(working on movement efficiency – make these as effortless as possible)

Minute 2: Jump ropes x Max Reps in 45 seconds

Minute 3: Knees to elbow x 10-12 reps

B.

Every 3 minutes, for 21 minutes:

Ground to Overhead Barbell Cycling

*Set 1 – 8 reps 

*Set 2 – 8 reps 

*Set 3 – 8 reps 

*Set 4 – 5 reps 

*Set 5 – 2 reps 

*Set 6 – 2 reps 

*Set 7 – 1 rep

January 3rd

A.Five sets of:

Front Squat with a Pause x 5-6 reps @ 4111

Rest as needed 

B. 

For time:

60 Wall Ball Shots (20/14 lbs to 10′ Target)

400 m run 

15 Pull-ups 

C.

Three sets of:

Db RDLs x 20 reps

Rest 30 seconds

Banded March x 2 minutes

Rest 30 seconds