1-25-2017

Work Capacity

Warm: 3 rds: 10 shuttles, 5 chin ups, 10 sit ups, pigeon

20-18-16….-4-2: KB swings, push ups, sit ups, squats

-rest 5 mins-

10 min AMRAP: 10 plate raises, 10 lunges, 10 jingle jangles

LB Conplex

3 rds: 5 dislocates, toe touch, airplane seat stretch

1-20-2017

Hypertrophy

Warm: 3 rds: 10 push ups, 10 lunges, 10 good mornings, banded shoulder

8×8 Arnold press, 8 pull ups, 8 hip raises

6×10 DB bench press, 10 barbell rows, 30 sec front plank

4×12 Upright rows, 12 chest flies, wall squat

1-18-2017

Work Capacity

Warm 3 rds: 10 shuttles, 10 push ups, 10 good mornings, wall squat

5 RFT: 5 mr spectaculars (35/26), 10 box jumps (24/20)

-rest 2 mins-

5 min KB swings (53/35)

-rest 2 mins-

5 min AMRAP: 5 dips, 10 push ups, 15 squats

4 rds: 10 weighted sit ups, 10 low to high banded rotations, 1 min front plank, 10 FDBE

1-17-2017

Hypertrophy

Warm: 3 rds: 10 push ups, 10 lunges, 10 good mornings, Pec/lat

8×8 Bench press, 8 DB bench rows, 30 sec side plank

6×10 Strict Press, 10 DB bent over rows, wall squat

4×12 Neutral grip DB bench press, 12 upright rows, 12 russian twists

1-16-2017

Hypertrophy

Warm: 3 rds: 10 deadlifts (95/75), 5 chin ups, 10 sit ups, toe touch

8×8 Deadlifts, 8 skull crushers, banded shoulder

6×10 Back squat, 10 curls, pigeon

4×12 weighted step ups,12 overhead triceps extension, pec/lat

1-13-2017

Hypertrophy

Warm: 3 rds: 10 push ups, 10 squats, 10 sit ups, triceps stretch

8×8 Arnold Press, 8 pull ups, 30 sec front plank

6×10 Chest flies, 10 back flies, 5 windmills

4×12 DB bench, 12 lateral raises, 12 leg raises

1-12-2017

Hypertrophy

Warm: 3 rds: 10 front squats (75/55), 10 push ups, 10 sit ups, frog

8×8 Front squats, 8 curls, 5 dislocates

6×10, Weighted lunges, 10 skull crushers, pigeon

4×12 Deadlifts, 12 hammer curls, banded shoulder

1-11-2017

Work Capacity

warm 3 rds: 10 shuttles, 10 push ups, 10 good mornings, wall squat

10 min EMOM: 10 wall balls (20/14), 5 box overs (24/20)

-rest 5 mins-

10 min AMRAP: 5 burpee pull ups, 10 push ups, 15 sit ups

LB Complex

3rds: banded shoulder, pigeon, 5 dislocates