Author: SavinRock

Saturday, February 9, 2019

couch stretch x :30 pigeon pose x :30 Half kneeling ankle flexion x :30 Squat to stands x 20 goblet squats x 10 A1. Double kb Single leg RDL x8/side x 3 A2. Banded KB sea-saw press 8/side x 3 sets B. Workout Teams of 3 must complete the following: 20 minute amrap 500m ski erg while other partners amrap the following: 10 dB hang clean to OH, 50/35# (5/side) – synch / 100 double unders (broken up any way)…

Friday, February 8, 2019

Prone i.Y.T x 5/direction x 2 SA bottoms up kb press x 10/side x 2 KB oh support walk x 50’/side x 2 Banded pull aparts (internal and external rotation) x 20/per A. Hang Clean + Front Squat (2) + Hang Clean 1+2+1 on the 2 minutes for 2 minutes B. 3 rounds Weighted neutral grip pull up on rings rest /pause set (2) then drop right to amrap hammer curls @ 3020 tempo C. Workout Teams of 2: 18 minute amrap 2K row buy in then amrap the following: Goblet walking lunge steps x 50′ (25′ out and back) while partner amraps T2B then they both do 25 double unders @ same time switch roles and repeat…

Thursday, February 7, 2019

side lying db ext. rot. x 10/side x 3 Prone 90/90 x 10 x 2 Trap 3 raise x 10/side x 2 DB high pull @ 20-30% of bodyweight x 10/side x 2 Single arm farmers walk x 100’/side A1. Banded barbell hip thruster x10x3 A2. Rear delt flies x10x3 A3. DB side lying ext. rot x10/side x 3 B. EMOM Thursday on the 2 minutes for 4 rounds (24 minutes) 1 = 300m run 2 =15-20 pull ups / 1 minute SB carry 3 = :30 double kb weighted wall sit / 1 minute farmers carry w/ KB’s…

Wednesday, February 6, 2019

Prone i.Y.T x 5/direction x 2 SA bottoms up kb press x 10/side x 2 KB oh support walk x 50’/side x 2 Banded pull aparts (internal and external rotation) x 20/per A. Push Press x4x4 B. 3 rounds Supinated barbell Row x 12-15 reps Single arm DB lat raise x 10/side C. Workout 5 minutes on / 1 minute off x 3 rounds 8 hang squat cleans 8 push ups 16/10 cal row **can scale up to dips…

Tuesday, February 5, 2019

Lateral banded steps x 20/side x2 Lateral banded step overs x 10/side x 2 @ knee height for band Quadruped hip ext. x 10 x2 Dead bugs x 10 Bird dogs x 10 plank rotations x 10 Banded good mornings x 10 A1. Barbell split stance Good Morning x5/side x 5 sets add weight from last week A2. Incline neutral grip DB bench press @ 3030 tempo 6″ incline x8-10 reps x 5 sets add weight from last week A3. KB side bend x10/side x 5 B. Workout :20 heavy KB swing :10 transition :30 bike sprint :60 rest x10 rounds…

Monday, February 4, 2019

Prone i.Y.T x 5/direction x 2 SA bottoms up kb press x 10/side x 2 KB oh support walk x 50’/side x 2 Banded pull aparts (internal and external rotation) x 20/per A1. Back Squat @ 43×0 tempo x2 reps x 5 sets add 5 pounds from last week A2. Double DB bent over row @ 2020 tempo x10-12x 5 sets B. Workout Minute 0-5:00 1K row Minute 5:00- 15:00 amrap the following: 2.3.4.5.6.7.8….etc.. DB thrusters, 50/35# Pull ups minute 15:00- finish 1K Row…

Sunday, February 3, 2019

Prone i.Y.T x 5/direction x 2 SA bottoms up kb press x 10/side x 2 KB oh support walk x 50’/side x 2 Banded pull aparts (internal and external rotation) x 20/per A. Part 1: 3 rounds – for weight / not time 100′ seal drag 100′ heavy sled push 100′ heavy farmers walk B. Part 2: Teams of 2 5 rounds 250m row / each 20 SB to shoulder @ 150/100 / alternating into 3K ski erg…

Saturday, February 2, 2019

couch stretch x :30 pigeon pose x :30 Half kneeling ankle flexion x :30 Squat to stands x 20 goblet squats x 10 A1. barbell RDL x5-7 singles x 4 sets @ same weight as last week A2. DB skull crushers 3030 x10x4 sets B. Workout Teams of 2 must complete the following: 100 cal on AB 75 double DB ground to OH 100 cal on rower 75 alternating burpee box jumps, 24/20″ 100 cal on ski erg…

Friday, February 1, 2019

Prone i.Y.T x 5/direction x 2 SA bottoms up kb press x 10/side x 2 KB oh support walk x 50’/side x 2 Banded pull aparts (internal and external rotation) x 20/per A. Hang Clean + Front Squat 1+1 OtM for 10 minutes build from last week B. On the 2 minutes for 6 minutes Barbell hammer curls x 10 (add weight) Prone I.Y.T x 8/direction :30 flutter kicks C. Workout. 5 rounds for time 30/21 cal row 10 thrusters, 115/80# D. Finisher 3 rounds 10 toe touches 10 Russian twist 10 arch ups rest :60 bt. rounds…

Thursday, January 31, 2019

side lying db ext. rot. x 10/side x 3 Prone 90/90 x 10 x 2 Trap 3 raise x 10/side x 2 DB high pull @ 20-30% of bodyweight x 10/side x 2 Single arm farmers walk x 100’/side A. On the 3 minutes for 12 minutes DB front foot elevated Bulgarian split squat x 5/side Nordic curls x 5 reps SB hold for :30 seconds B. EMOM Thursday Minute 1 = 200/150m run Minute 2 = 15 heavy kb swings Minute 3 = 200/150m ski erg Minute 4 = 5/3 wall walks Minute 5 = amrap double unders Minute 6 = Rest x30 minutes…