9-27-17

Strength

Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, pec/lat

8×3 bench press, 3 barbell rows, toe touch

5×4 hang cleans, 100’ farmer’s carry (53/35), wall squat

6×8 weighted lunges, 4 jumping lunges, airplane seat stretch

9-26-17

Stamina

20 min: 5 deadlifts, 5 bent over rows, 5 hang cleans, 5 front squats, 5 push presses, 5 back squats (65/55), 30 sec rest

20 min: 20 rowers, 15 KB swings (35/26), 15 upright rows (65/55)

20 min: 10 heel clicks, 20 push ups, 10 scarecrows (5/2.5)

9-25-17

Stamina

15 min: 20 OH Lunges (20/10), 10 plate raises (20/10), 15 situps

30 min: 15 goblet squats (26/13), 10 pull ups, 15 flutter kicks (ea), 15 pushups

15 min: 10 burpees, 10 fdbe, 15 bench dips

9-22-17

Durability

Warm: 3 rounds: 10 shuttles, 10 pushups, 10 flutter kicks, frog

6 Rounds: 5 dislocates, 5 overhead squats (pvc), pigeon, toe touch

3 rounds: foam roll, LAX shoulder, LAX hip

9-20-17

Strength

Warm: 3 rounds: 10 lunges, 10 situps, 5 pull ups, pigeon

6×3 deadlifts, 2 broad jumps, child’s pose

6×5 DB bench press, 5 weighted pull ups, butterfly

5×4 Mr Spectaculars, banded triceps

9-19-17

Stamina

30 min: 5 deadlifts (65/5), 5 hang cleans (65/55), 5 push presses (65/55), 20 squats, 10 walking planks

30 min: 20 speed skaters (ea), 10 front squats (65/55), 10 barbell rows (65/55), 20 toe touch crunches

9-18-17

Stamina

15 min: 20 lunges, 15 leg lifts, 100′ bear crawl

15 min: 15 KB swings (35/26), 20 mtn climbers (ea), 10 pushups

15 min: 10 KB cleans (35/26), 10 KB push presses (35/26), 15 situps

15 min: 10 KB get ups (35/26), 10 pull ups, 10 knees to elbows

9-15-17

Durability

Warm: 3 rounds: 10 shuttles, 10 pushups, 10 situps, hip flexor

4 rounds: foam roll (legs), toe touch, 5 dislocates, pec/lat

4 rounds: foam roll (back), ankle mobility, pigeon, LAX shoulder

LB Complex

9-14-17

Stamina

30 min: 10 dips, 20 flutter kicks (ea), 20 lunges, 10 plate raises (20/10)

30 min: 1 gorilla complex (45/35)*, 20 squats, 15 good mornings

*Gorilla Complex: 3 curls, 3 upright rows, 3 skull crushers, 3 pushups

9-13-17

Strength

Warm: 3 rounds: 10 hang cleans (45/35), 10 lunges, 10 situps, ankle mob

6×3 hang cleans (85% 1 RM), triceps stretch

6×5 weighted lunges (ea), 2 broad jumps, 5 dislocates

6×8 bench press, 8 db bent over rows, butterfly stretch

9-12-17

Stamina

15 min: 10 front squats (30% 1 RM or 65/55), 10 leg lifts, 10 pushups

30 min: 15 deadlifts (30% 1 RM or 75/65), 5 pull ups, 10 lunges, 15 situps

15 min: 10 push presses (305 1 RM or 65/55), 10 hip raises, 20 squats

9-8-17

Durability

Warm: 3 rounds: 10 lunges, 10 situps, 5 pull ups, wall squat

Practice your weakness*

*this could be a lift, a technique on the bars, obstacles, whatever you feel you need to work on

3 Rounds: hip flexor, pec/lat, thread the needle

3 rounds: LAX ball shoulder smash, LAX foot smash, foam roll