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
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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
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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
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4 rounds
tire flip x 10
ghd situp x 10
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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)
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medball shoulder toss (80) 20


workout 2

dynamic warmup

8 rounds
20:10 intervals
- alternating/double waves
- row (distance)
- alternating plank
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4 rounds
ring dips x 8
pullups x 12
row 400m
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