Month: March 2015

TUESDAY 3 – 31 – 15

STRENGTH – Bench Press *15 mins to work up to a heavy 5 rep. Super Set each set of 5 on the bench with a set of 10 bent over rows. This weight should be lighter as it is not the main focus of the strength CONDITIONING 5RFT 10 Ring Dips 10 Single Arm Kettlebell …
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Perfect For You

March 30, 2015 I sit here at the desk trying to figure out how I can describe a Perfect Bar to you. I could speak macro-nutrients; telling you they are a good source of protein, complex carbohydrates, and fat. Or perhaps I could tell you they are made from non-GMO ingredients and are all gluten-free. …
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Monday 3 – 30 – 15

STRENGTH – 20 min to find a 1RM Deadlift CONDITIONING – 15 min AMRAP 50 Double Unders 25 Kettlebell Swings 1.5/1pd 20 Sit Ups 15 Box Jumps 24/20 10 Pull Ups 5 Front Squats 185/125

Wednesday 3 – 25 – 15

MOBILITY – scap bands 2 x 14 Lunge with PVC Rotation STRENGTH – 20 min OHS- 5×5 @ 85% 1RM METCON – 12-9-6 Thruster @ (A 70% BW, B 55%BW) Chest 2 Bar Pull Ups Toes 2 Bar

Tuesday 3 – 24 – 15

MOBILITY – 2×10 Leg Lock Bridge 2×5 (3 sec hold) Standing Knee Wall Press SKILL – 10 min EMOM: Pistol/MU practice 1-3 rep Ea (reps vary based on skill level) THEN 3×8 (ea side) weighted Bulgarian Split Squat (Kettlebell in front rack position) METCON – 7 RFT Row 200m (Tamper set on 10) 10 Ring …
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