double under, sled, high pull, box jump

04/28/16

dynamic warmup

double unders x 100
5 rounds
sled push (200) 20 yards x 2
sumo deadlift high pull (75) x 10
box jumps x 15

front squat, deadlift

04/26/16

dynamic warmup

superset
front squat (315) 4 x 2
deadlift (365) 4 x 2

chest, arms, legs

04/26/16

dynamic warmup

supersets x 4

cable fly
cable hammer curl

machine fly
machine curl

incline db fly
hammer curl

single arm db preacher curl
cable pressdown
---

1 round
plate loaded incline press
plate loaded  high row
plate loaded pulldown
plate loaded row
plate loaded dips
single leg curl

3 rounds
leg press
single leg extension
leg press

squat, row, lunge, situp

04/26/16

dynamic warmup

squat (405) 2, (435) 2, (455) 2, (465) 2

4 rounds
row 500m
OH lunge (45) 20
situps x 35
---
 

squat, row, flip, situp

04/24/16

warmup

6 rounds
squat x 10 (135, 225, 275, 315), x5 (365, 315)
row 10 calories
tire flip x 10
ghd situp x 10
---

4 rounds
tire flip x 10
ghd situp x 10
---

ohs, deadlift, tsu

04/23/16

dynamic warmup

overhead squat (225) 4 x 4
deadlift 4 x 8 (315, 365)
turkish situp (35) 50

ghd, medball, waves, row, plank, dip pullup

04/21/16

workout 1

dynamic warmup

5 rounds
ghd situps x 20
ghd hip extension x 10 (first 5 reps: 5, 4, 3, 2, 1 second holds)
---

medball shoulder toss (80) 20


workout 2

dynamic warmup

8 rounds
20:10 intervals
- alternating/double waves
- row (distance)
- alternating plank
---

4 rounds
ring dips x 8
pullups x 12
row 400m
---

front squat, back , arms

04/20/16

front squat (245) 4 x 6
cable row 4 x 12
straight pulldown 4 x 10
cable curl 4 x 10
pulldown 4 x 10
single arm db preacher curl
single arm overhead db extension
db curl
db kickback

snatch, farmer walk, keg toss, kb swing

04/20/16

dynamic warmup

snatch (95, 135, 155, 175, 185, 205, 215, 225) 1

2 rounds
farmer walk (410) 20 yards x4
keg toss  (20) x 15
kb swing (72) x 20

squat, run, walk, rock, situp

04/19/16

dynamic warmup

4 rounds
squat x 8 (315, 335, 355, 365)
run 400m
---

2 rounds
wall walk x 10
hollow rocks x 30
abmat situps x 50
---

deadlift

04/15/16

dynamic warmup

deadlift (365) 4 x 6

squat, sled

04/14/16

dynamic warmup

3 rounds
squat (365) 4
sled push 20 yards (370) 2
---

3 rounds
squat (225) 8
sled push 20 yards (235) 2
---

pullups

04/13/16

pullups x 50

bear complex, sled, legs, arms

04/13/16

dynamic warmup

peg board x 2

5 rounds
bear complex
sled push
---

leg extension
leg press
single leg curl
standing calf press
single arm preacher curl
cable curl
rope press down

squat, clean & jerk, box jump

04/12/16

dynamic warmup

back squat 4 x 6 (315, 335, 365, 385), (405) 3-2

21-15-9 reps
clean & jerk (135)
24" box jump
(07:46:28)

pulls, planks, situps

04/08/16 - Workout 16.14.5

Dynamic warmup

deadlift  4 x 4 (365, 385, 365, 365)

pendlay row (185) 4 x 5

good morning (95) 3 x 8

4 rounds

weighted plank (45) 30 seconds

situps x 20

---

chest/biceps/hip stretch & glute/ham roll

toss, toe to bar, snatch, burpee, sprint, DU's, walk, pullup, lunge, dip

04/07/16 - workout 16.14.4

Dynamic warmup

keg toss x 50

toe to bar x 50

db/kb snatch x 50

burpee x 50

2 rounds: sprint 25 yards x 2 + double under x 10

2 rounds: farmers walk (190) 50 yards+ pullup x 8

2 rounds: overhead lunge 100' + dip x 12
(2 rounds + 5 reps)

squat, situp, bj, kb swing

04/06/16 - workout 16.14.3

dynamic warmup

Back squat  4 x 4 (365, 385, 405, 415)

Split squat 4 x 8/8 (60# DBs)

ghd Situps 4 x 20

3 rounds

24" box jump x 20

53" kb swing x 20

---

Quads, hams, glutes w/lacross ball or roller

row, press, burpee, DU's, situp, superman

04/06/16

dynamic warmup

row 2500m (9:28)

rest 5 minutes

EMOM 10 minutes
even: push press (75) 15
odd: burpees x 15
---

double unders x 75

5 rounds
situps x 10
supermans  10
---

clean, front squat, row, pullup

04/05/16 - Workout 16.14.1

Dynamic warmup

10 minute timecap

10 rounds: clean + front squat x 3 (115, 135, 155, 175, 185, 205, 225, 245, 265, 285)

---

amrap 20 minutes

row 400m

pullup x 8 + kipping pullup x 8

(7 rounds + 400m)
--- 

mobility: low back, hip/glute

squat, bench

04/02/16

dynamic warmup
squat (205) 10-9-8-7-6, (255) 5, (275) 4, (295) 3, (315) 2, (335) 1
bench (205) 10-9-8-7-6, (225) 5, (245) 4, (265) 3, (285) 2, (295) 1