April 28, 2017

STRENGTH

Bench Press

4x15 @60%

3 Supersets of

Barbell Curl to Shoulder Press x 10

Push Ups x 20

Pendlay Rows

3x10 

METCON

15 Min AMRAP

15 Box Jumps #24/20

12 Dips

9 KB Swings #55/30

Core: 

Accumulate 2 min L Sits

April 27, 2017

STRENGTH

Clean Complex

7 min EMOM

2 Power Cleans + 2 Front Squats + 2 Push Jerks@ 70-75%

METCON

21-15-9

Power Cleans #95/65. Rx#115/75

T2B/K2E

Directly into...

18-12-6

Thrusters

Abmat Sit Ups /MedBall Sit Ups

Directly into...

12-9-6

Hang Squat Cleans

200m run 

April 26, 2017

STRENGTH

Deadlift with Snatch Grip
4x15 @60%
10 Bulgarian Squats each leg in between sets. (Weighted)
Then complete...
60 Dips

METCON

10 min AMRAP
2-4-6-8....reps of
Sumo Deadlift High Pull #95/65
Push Ups

Core:
2 sets of
2 min L- Sits
2 min Side Plank Right
2 min Side Plank Left


 

April 25, 2017

STRENGTH

Strict Press

4x15 @60%

DB Press

(2 sets) #25/10

:30 sec Work

:30 sec Rest (overhead)

For 2 minutes

Lateral DB Raises

4x10 (moderate weight)

METCON

For time:

50 WallBalls #20/14

25 Shoulder to Overhead#115/75 Rx#135/95

25 Pull Ups

25 Abmat Sit Ups

50 Cal Bike

25 Abmat Sit Ups

2...

April 24, 2017

STRENGTH

Back Squat

4x15@60%

50ft OH walking lunges with plate between sets #45/25

METCON

6 RDS

3 Clean n Jerk #135/95 rx#155/115

6 Burpees over the bar

12 T2B

Core:

2 sets of

20 Barbell hip extensions

40 Russian Twist

April 21, 2017

STRENGTH

Bench Press

4x12 @55%

30 Double Unders between sets.

METCON

4 RDS

30 DB Snatches #55/30

20 Weighted Step Ups

10 Burpees

2 sets of

40 Plate Russian Twist

20 Weighted Sit Ups

April 20, 2017

STRENGTH

Pendlay Rows

4x10

In Teams of 2

Complete 50 D-Ball Over Shoulder

Or 40 Tire Flips

METCON

1 MILE RUN

60 Air Squats

50 MedBall Sit Ups

40 Dips/Ring Dips

30 Power Cleans #95/65. Rx 135/95

20 Front Squats

10 Push Press

1 MILE RUN

April 19, 2017

STRENGTH

10 min EMOM

Odd- 12 Romanian Deadlifts@50%

Even- 30 sec max Cal Row/Bike

Bulgarian Squats

3x10 each leg (weighted)

METCON

2 ROUNDS

2 RFT:
200m Run

26 T2B
200m Run
26 Wall Balls #20/14
200m Run
26 Burpees
200m Run
26 Deadlifts #115/85 Rx#155/105 

April 18, 2017

STRENGTH

7 min EMOM

3 Strict Press + 2 Push Press + 1 Push/Split Jerk@ 75% of Strict Press

Barbell Curl to Press 

3x10-12

Then complete....

25 Strict Chin Ups

METCON

21-18-15-12-9-6-3

KB Swings #55/35

Push Ups

Box Jumps #24/20

Core

2 sets

Barbell Hip Extensions x30 

#135/95

Med Ball...

April 17, 2017

STRENGTH

50 Back Squats@ 50%

200M Walking Lunges

MetCon

4 rounds

21/18 Cal Row

15 Thrusters #95/65

9 Pull Ups

Please reload

Featured Posts
Recent Posts

February 18, 2020

February 17, 2020

February 15, 2020

February 14, 2020

February 13, 2020

February 12, 2020

February 11, 2020

February 10, 2020

February 8, 2020

February 7, 2020

Please reload

Archive
Please reload

Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

© 2023 by Fitness Coach. Proudly created with Wix.com

  • White Facebook Icon
  • White Instagram Icon
  • White Twitter Icon
  • White Google+ Icon
  • White YouTube Icon