Month: March 2017

3.30.17

Thursday

A.
Four sets of:
Dumbbell Bench Press x 10-12 reps
Supinated-Grip Bent Over Barbell Rows x 8-10 reps
L-Pops x 10-12 reps

B.
3 RFT:
20 Kettlebell Swings (53/35)
20 Toes to Bar
40 Double-unders

C.
3 Sets:
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest 15 seconds

3.29.17

Wednesday

A.
3 sets:
10 Single arm banded lat pulls x 10 (weak/strong)
10 Strict Handstand Push-Ups @ 30X2

B.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 30 Wallball Shots (30/20)
Station 3 – Row 30/20
Station 4 – 1 Legless + 2 Rope Climbs

3.21.17

Tuesday

A.
Every minute on the minute for 12:00
1 Power clean
*Build (goal is to not make this look like a starfish or weighted jumping jack)

B.
3RFT:
20/15 Calorie Assault bike
15 Burpees
15 Toes to bar
20 Walking Lunges (50/35)
120′ Sandbag Carry (HEAVY)