2-28-2017

Stamina

30 min: 10 front squats (75/55), 10 push press (75/55), 10 reverse crunches, 10 hello dollies

30 min: 10 back squats (75/55), 10 barbell rows (75/55), 10 good mornings, 10 sit ups

2-27-2017

Stamina

20 min: 5 pull ups, 10 push ups, 15 squats, 20 flutter kicks (ea)

20 min: 10 lunges, 5 upright rows (75/55), 10 sit ups, 10 FDBE

20 min: 10 Deadlifts (75/55), 10 dips, 10 leg lifts

2-20-2017

Stamina

15 min: 5 pull ups, 10 push ups, 10 squats, 10 sit ups

15 min: 10 hang cleans (75/45), 10 lunges, 10 good mornings

15 min: 10 front squats (75/45), 10 leg lifts, 5 chin ups

15 min: 5 push press (75/45), 10 walking planks, 10 FDBE

2-13-2017

Stamina

15 min: 10 kb swings (35/26), 10 lunges, 5 pull ups

30 min: 10 push press (65/45), 15 back squats (65/45), 20 sit ups

15 min: 10 hang cleans (65/45), 10 push ups, 20 flutter kicks (ea)

2-10-2017

Hypertrophy

Warm 3 rds: 10 push ups, 10 squats, 10 sit ups, pec/lat

8×8 Bench press, 8 upright rows, 30 sec side plank

6×10 Arnold press, 10 horizontal pull ups, 10 oblique raises

4×12 Chest flies, 12 back flies, pigeon

2-9-2017

Hypertrophy

Warm 3 rds: 10 squats, 10 push ups, 10 good mornings, toe touch

8×8 Deadlifts, 8 curls, triceps

6×10 Back squats, 10 over head triceps ext., wall squat

4×12 Weighted step ups, 12 skull crushers, pec/lat

2-8-2017

Work Capacity

Warm 3 rds: 10 shuttles, 5 pull ups, 10 good mornings, hip flexor

10-9-8-7…-2-1: KB swings (53/35), push ups, sit ups

-rest-

5 RFT: 10 dips, 10 box overs (24/20)

-rest-

5 min AMRAP: 5 burpees, 5 pull ups, 15 squats

LB Complex

3 rds: 5 dislocates, pigeon, child’s pose