Author: SavinRock

Monday, September 16, 2019

A1. Front Squat 4 reps x 5 sets first rep @ 32×1 tempo second, third, and fourth rep – no tempo Same weight as last week A2. DB seated curls 2020 tempo x12-15 x 5 sets same weight as last week A3. DB side lying ext. rot. x10/side x 5 sets B. Workout in a clock set for 20:00 10.9.8.7.6…1 DB squat clean, 50/35# per hand burpee over the DB’s *record time *rest 3:00 after you finish the first part then in the remaining time amrap the following: 20/15 cal aB 100′ farmers carry w/ DB’s 200m run…

Sunday, September 15, 2019

Workout Teams of 3 complete 3 rounds (split all reps how you want) 30/20 cal ski erg 30/20 cal AB 30/20 cal run once you finish 900m sled push 1×45/35 900m SB carry ***both are working @ the same time, one person pushes, one person carries, one person walks/rest. Switch whenever you want….

Saturday, September 14, 2019

A1. DB alternating bench press hold one up top while the other lowers x10/side x 4 sets – alternating build from last week A2. Supinated bent over row 2020 tempo x 8-10 x 4 sets B. Workout Teams of 2: amrap 100 cal on aB (partner holds 135/95 DL) 75 T2B (whIie partners holds 135/95 in front rack) 100 cal on rower (while partner holds 135/95 in DL) 75 pull ups (while partner holds 135/95 in front rack) 100 synch push ups **can scale up to 50 HSPU split…

Friday, September 13, 2019

A1. Back Squat 3 reps x 3 sets (add 10 more pounds from last week) 3221 tempo for all reps A2. Single leg elevated hip thruster x10/side x 3 sets Add a DB to hips to increase resistance A3. Lateral banded steps x10/side x 3 sets B. Workout 6 minute amrap 10 burpees over DB 15 DB Dead lifts (one head touch), 50/35# 20 DB walking lunge steps, 50/35# 30 box jumps w/ a step down 40 double unders rest 2:00 x2 rounds rest 1:00 5:00 amrap 900m run amrap wall walks…

Thursday, September 12, 2019

A. Push Jerk 3 reps on the 2:00 x 10 minutes building each set. pause for one sec. before going into next rep *look to build from last week with heavier weight B. 2 sets 15x KB floor press 15x DB supinated rows C. Workout Teams of 2 2/1.7k ski erg 2/1.7K row 200/150 calories on AB **teams can break up the reps/sets anyway they want from the beginning until completion…

Wednesday, September 11, 2019

A1. Double DB single leg RDL x10/side x 5 sets same weight as last week A2. Front delt raise x12-15 reps x 5 sets same weight as last week A3. Single arm farmers walk x50/side x 5 sets B. Workout 20 minutes on the clock to get as far as you can: 2x (10 hang power cleans, 135/95 35 double unders) 450m run 3x (10 HPC 115/80, 35 double unders) 450m run 4x (10 HPC 95/65, 35 double unders 450m run 5x (10 HPC 75/55, 35 double unders)…

Tuesday, September 10, 2019

A. Push Press building to 3 reps @ 80% feel @ 40×1 tempo over 8 minutes B. Pull / Push amrap Strict pull up x 3 reps or weighted Strict dip x 3-6 reps or weighted KB windmill x 5/side x6-8 minutes **this week look to build upon the SPU and Sdip from previous week around either reps or weight C. Workout 5 minutes 8 pull ups or CTB or 4 Bar MU 16 DB push jerk, 50/35# (8/side) 8 calorie row rest 1:00 x3 rounds…

Monday, September 9, 2019

A1. Front Squat 3 reps x 5 sets first rep @ 32×1 tempo second and third rep – no tempo add 5 more pounds from your last set last week and stay there across the board. A2. DB seated curls 2020 tempo x 8-10 x 5 sets add a little bit of weight from last week A3. DB side lying ext. rot. x10/side x 5 sets B. Workout :30 double kb front rack squat 35/24# per hand :30 AB sprint :30 wall sit 200m run :30 burpee rest :60 x5 rounds…

Saturday, September 7, 2019

A1. DB alternating bench press hold one up top while the other lowers x10/side x 4 sets – alternating A2. Barbell bent over row 2020 tempo x 8-10 x 4 sets B. Workout Teams of 2: 10 rope climbs w/ legs 2K ski erg 50 HsPU or 25 wall walks or 100 push ups 2K row 100 pull ups or CTB pull ups 100/80 cal AB…