5 rounds for time: (16:20)
20yrd Shuttle Sled Push (225)
40yrd Shuttle Farmers Walk (70)
60yrd Shuttle Sled Pull (225)
(rest 1:00)
Thursday, March 30, 2017
Wednesday, March 29, 2017
Wednesday 3/29/17
Back Squat
3x2 (352)
Push Press (back)
3x2 (242)
Clean Pull
3x2 (352)
Lat Pull-down
10 x (100)
10 x (120)
10 x (140)
10 x (160)
3x2 (352)
Push Press (back)
3x2 (242)
Clean Pull
3x2 (352)
Lat Pull-down
10 x (100)
10 x (120)
10 x (140)
10 x (160)
Sunday, March 26, 2017
Sunday 3/26/17
-Superset-
Bench Press
6x6 (225)
Nautilus Preacher Curl
6x10 (80)
-Superset-
Bar Dip
15-12-9 (bwt)
One Arm Bent Row
3x10 (80)
Triceps Ext
100 (red band)
Band Pull
100 (red band)
Plate Raise
15-12-9 (35)
Bench Press
6x6 (225)
Nautilus Preacher Curl
6x10 (80)
-Superset-
Bar Dip
15-12-9 (bwt)
One Arm Bent Row
3x10 (80)
Triceps Ext
100 (red band)
Band Pull
100 (red band)
Plate Raise
15-12-9 (35)
Saturday, March 25, 2017
Thursday, March 23, 2017
Thursday 3/23/17
Sled Push
30yrd Shuttle (45)
30yrd Shuttle (90)
30yrd Shuttle (135)
30yrd Shuttle (180)
30yrd Shuttle (225)
30yrd Shuttle (270)
30yrd Shuttle (315)
30yrd Shuttle (270)
30yrd Shuttle (225)
30yrd Shuttle (180)
30yrd Shuttle (135)
30yrd Shuttle (90)
30yrd Shuttle (45)
(no rest between pushes)
Backward Pull
80yrd Shuttle (135)
80yrd Shuttle (225)
30yrd Shuttle (45)
30yrd Shuttle (90)
30yrd Shuttle (135)
30yrd Shuttle (180)
30yrd Shuttle (225)
30yrd Shuttle (270)
30yrd Shuttle (315)
30yrd Shuttle (270)
30yrd Shuttle (225)
30yrd Shuttle (180)
30yrd Shuttle (135)
30yrd Shuttle (90)
30yrd Shuttle (45)
(no rest between pushes)
Backward Pull
80yrd Shuttle (135)
80yrd Shuttle (225)
Wednesday, March 22, 2017
Saturday, March 18, 2017
Saturday 3/18/17
Morning Session
Snatch
2x3 (185)
3x2 (205)
3x1 (225)
Clean & Jerk
1x1 (245)
3x1 (265)
Back Squat
1x3 (315)
2x3 (365)
Sit-ups
50
Evening Session
10 rounds:
5 Bench Press (225)
10 Mutt Bar Curls (55)
4 rounds:
10 Single Arm Rows (62)
10 Mutt Bar Triceps Ext (55)
Snatch
2x3 (185)
3x2 (205)
3x1 (225)
Clean & Jerk
1x1 (245)
3x1 (265)
Back Squat
1x3 (315)
2x3 (365)
Sit-ups
50
Evening Session
10 rounds:
5 Bench Press (225)
10 Mutt Bar Curls (55)
4 rounds:
10 Single Arm Rows (62)
10 Mutt Bar Triceps Ext (55)
Thursday, March 16, 2017
Wednesday, March 15, 2017
Wednesday 3/15/17
Back Squat
1x3 (308)
1x3 (352)
1x1 (374)
2x1 (396)
Push Press
1x3 (198)
1x3 (220)
1x3 (242)
Clean Pull
3x3 (308)
1x3 (308)
1x3 (352)
1x1 (374)
2x1 (396)
Push Press
1x3 (198)
1x3 (220)
1x3 (242)
Clean Pull
3x3 (308)
Sunday, March 12, 2017
Sunday 3/12/17
Bench Press
7x5 (225)
5 rounds:
5 Axle Press (100)
7 Russian Kettlebell Swings (80)
(rest 1:00)
15-12-9-6
Mutt Bar Curl (55)
Mutt Bar Triceps Ext (55)
(rest 1:00)
7x5 (225)
5 rounds:
5 Axle Press (100)
7 Russian Kettlebell Swings (80)
(rest 1:00)
15-12-9-6
Mutt Bar Curl (55)
Mutt Bar Triceps Ext (55)
(rest 1:00)
Saturday, March 11, 2017
Saturday 3/11/17
Snatch
3x2 (185)
2x2 (205)
2x1 (225)
Clean
1x2 (225)
2x1 (245)
1x1 (265)
Back Squat
1x3 (315)
1x3 (365)
3x2 (185)
2x2 (205)
2x1 (225)
Clean
1x2 (225)
2x1 (245)
1x1 (265)
Back Squat
1x3 (315)
1x3 (365)
Thursday, March 9, 2017
Thursday 3/9/17
4 rounds (alternate pushes with partner):
20yrd Shuttle Sled Push 180lbs
40yrd Shuttle Sled Push 180lbs
60yrd Shuttle Sled Push 180lbs
(recovery walk 2:00 between rounds)
20yrd Shuttle Sled Push 180lbs
40yrd Shuttle Sled Push 180lbs
60yrd Shuttle Sled Push 180lbs
(recovery walk 2:00 between rounds)
Wednesday, March 8, 2017
Sunday, March 5, 2017
Thursday, March 2, 2017
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