1-31-18

Work Capacity

Warm: 3 rds: 10 shuttles, 10 dips, 10 flutter kicks (ea), hip flexor

5 min ETOT: 3 Kb get ups (53/35)

-rest-

5 RFT: 5 chin  ups, 10 push ups, 15 squats, 20 flutter kicks (ea)

-rest-

5 min AMRAP: 5 burpees, 10 jingle jangles, 15 sit ups

LB complex

3 rds: 5 dislocates, hurdlers stretch, pec/lat

1-30-18

Strength – Hypertrophy (upper)

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

8×8 Bench press, 8 DB bent over rows (neutral grip), 8 oblique raises (ea), hip flexor

6×10 Horizontal pull ups, 10 Arnold presses, 10 rowers, child’s pose

4×12 Upright rows, 12 Elevated feet push ups, 12 russian twists (ea), frog

1-29-18

Strength – Hypertrophy (lower)
Warm; 3 rds: 10 squats, 5 chin ups, 10 goodmornings, wall squat
8×8 Front squats, 8 Hammer curls, banded triceps
6×10 RDL’s, 10 Triceps kickbacks (ea), pigeon
4×12 Bulgarian split squats (ea), 12 DB curls, 5 windmills

1-26-18

Strength – Hypertrophy (upper)

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

8×8 Dips, 8 underhand bent over rows, weighted sit ups, toe touch

6×10 DB bench rows (ea), 10 Strict press, 10 slashers (alt), banded shoulder

4×12 Chest flies, 12 barbell rows, 12 leg lifts, frog

1-25-18

Strength – Hypertrophy (lower)
Warm; 3 rds: 10 squats, 5 chin ups, 10 sit ups, toe touch
8×8 Deadlifts, 8 skull crushers, airplane seat
6×10 Front rack lunges, 10 DB curls, frog
4×12 Back squats, 12 triceps kickbacks, 5 dislocates

1-24-18

Work Capacity

Warm: 3 rds: 10 shuttles, 10 dips, 10 good mornings, hip flexor

1) 10-9-8-…-2-1: Pull ups, push ups, burpees

-rest-

2) 10 min AMRAP: 10 kb swings (53/35), 5 box jumps (24/20), 15 sit ups

3) LB complex

4) 3 rds: child’s pose, ankle mobility, thread the needle

1-23-18

Strength – Hypertrophy (upper)

Warm; 3 rds: 10 squats, 5 pull ups, 10 sit ups, 5 dislocates

8×8 Strict press, 8 DB bench rows (ea), 8 oblique raises (ea), hip flexor

6×10 Bent over rows, 10 Chest flies, 10 reverse crunches, banded shoulder

4×12 Bench press, 12 KB upright rows, 12 russian twists (ea), wall squat

1-22-18

Strength – Hypertrophy (lower)
Warm; 3 rds: 10 lunges, 5 chin ups, 10 sit ups, wall squat
8×8 Front squats, 8 hammer curls, banded triceps
6×10 Deadlifts, 10 OH tricep ext, pigeon
4×12 Weighted lunges (ea), 12 barbell curls, child’s pose

1-19-19

Strength – Hypertrophy (upper)

Warm: 3 rds: 10 squats, 5 pull ups, 10 sit ups, 5 dislocates

8×8 Bench press, 8 DB bent over rows, 8 High to low banded twists (alt), ankle mobility

6×10 Barbell rows, 10 lateral raises, 10 hip raises, banded triceps

4×12 Strict press, 12 DB bench rows (ea), 12 russian twists (ea), wall squat

1-18-19

Strength – Hypertrophy (lower)
Warm; 3 rds: 10 lunges, 10 push ups, 10 sit ups, wall squat
8×8 Back squats, 8 reverse curls, 5 dislocates
6×10 Weighted step ups, 10 triceps kickbacks, frog
4×12 Deadlifts, 12 DB curls, pec/lat

1-17-18

Work Cap

Warm 3 rds: 10 shuttles, 10 dips, 10 sit ups, hip flexor

5 RFT: 10 wall balls (20/14), 5 box jumps (24/20)

-rest-

5 min AMRAP: 5 Mr Spectaculars (25/20), 15 sit ups

-rest-

5 min ETOT: 2 burpees, 1 suicide

LB complex

3 rds: banded shoulder, toe touch, airplane seat

1-16-18

Strength – Hypertrophy (upper)

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

8×8 Underhand bent over rows, 8 DB strict press, 8 weighted sit ups, wall squat

6×10 Dips, 10 back flies, 10 oblique raises (ea), cross body shoulder

4×12 Upright rows, 12 Chest flies, 12 leg lifts, hip flexor

1-15-18

Strength – Hyptertrophy (Lower)
Warm; 3 rds: 10 lunges, 5 chin ups, 10 goodmornings, toe touch
8×8 RDL, 8 OH tricep ext, child’s pose
6×10 Front Squats, 10 barbell curls, pigeon
4×12 Reverse lunges (ea), 12 skull crushers, 5 windmills

1-12-18

Strength – Hypertrophy

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

8×8 NG DB bench, 8 back flies, 8 russian twists (ea), frog

6×10 DB Strict press, 10 horizontal pull ups, 10 knees to elbows, child’s pose

4×12 Upright rows, 12 Bench press, 12 banded twists (ea), cobra

1-11-18

Hypertrophy

Warm; 3 rds: 10 squats, 10 push ups, 10 sit ups, hip flexor

8×8 Weighted lunges (ea), 8 DB curls, banded shoulder

6×10 Deadlifts, 10 tricep kickbacks (ea), cross body shoulder

4×12 Back squats,12 hammer curls, pigeon