Wednesday, August 20th

Bench Press (10′s Intensification)

Follow each set of bench with max strict pull-ups.

Floor Press 5 sets 2

Follow each set of floor press with 10 KB swings.

 

Tuesday, August 19th

WK 1

Shuttle Run 200 feet

DB Plank Row 12

Mountain Climber 24

Alternating with a partner complete AMRAP in 9:00

WK 2

Wall Balls 12

Plank Burpees 12

Alternating with a partner complete AMRAP in 9:00

Monday, August 18th

Squats (3′s intensification)

Hang Power Cleans 5 x 5

Back Extensions 3 x 25

Psoas Situps  3 x 15

Thursday, August 14th

Workout of the Day

 

1st Round

Strict Pullups 1:00

MB Russian Twist 1:00

Weighted step Ups 1:00

Mountain Climber 1:00

SDHP 1:00

2nd Round

Strict Pullups :30

MB Russian Twist :30

Box Jumps :30

Mountain Climbers :30

KB Deadlift :30

3rd Round

Kipping Pullups :30

MB Russian Twist :30

Jump Lunges :30

Mountain Climbers :30

Jump Squats :30

 

Wednesday, August 13th

Workout of the Day

 

Bench (10′s Accumulation)

Follow each set of bench with 10 KB Swings

Floor press 4 sets of 3

Ground to Overhead 5 sets of 5 with progressively heavier weight.

Burpee Ground to overhead x 20