Author: SavinRock

Wednesday, January 30, 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. Power Snatch completing 1 rep OTM for 12-15 minutes work on a slow lift off to the knee, pause for 1 sec. there then finish off the movement. Build in weight as long as technique allows B. 5 minutes DB supinated 21’s Side delt raise x 10 Side plank hold x :20/side C. Workout 3 rounds for time: 30 wall balls, 20/14# 15 burpees into 3 rounds 15 cal AB 30 double unders into 3 rounds 30 sit ups 15 CTB pull ups…

Tuesday, January 29, 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 same weight as last week A2. Incline neutral grip DB bench press 6″ incline x8-10 reps x 5 sets 3030 tempo same weight as last week A3. Turkish Get Up to side plank x3/side x 5 sets B. Workout 2 minutes on / 2 minutes off x 5 rounds 3 tough hang power cleans, 70-75% amrap push ups amrap calorie on Rower…

Monday, January 28, 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 x4 reps x 4 sets – add 5-10 pounds from last week A2. Supinated DB alternating rows w/iso hold x5/side x 4 sets add 10 pounds to the DB’s from last week A3. Banded Face Pulls x15x 4 B. Workout 15 minute amrap 2 dB hang squat cleans, 50/35# per hand 2 T2B 2 box jumps, 24/20″ 4/4/4 6/6/6 8/8/8 etc… C. Finisher 100 Hollow Rocks…

Sunday, January 27, 2019

Warmup 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 5.4.3.2.1 SB over shoulder 450m run after each set **you do not have to run after the single Teams of 2 waterfall style cannot start next set until partner finishes run B. Part 2 Teams of 2 2K ski erg – while partner performs a wall sit switch when you want C. Finisher delt routine 5/5/5 (front / side/ rear) side plank hold . x:20/side skull crushers x 10 x2-4 rounds…

Saturday, January 26, 2019

Warmup 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 3 sets @ 90% of heaviest weight from last week. A2. Barbell press (strict) 3030 x5repsx 3 sets B. Workout Teams of two must complete the following: 100 HPower Cleans, 135/95 – while partner hangs 100 pull ups – while partner holds 135/95 barbell in front rack 100 cal AB – while partner holds barbell in dL position 100 burpees over bar…

Friday, January 25, 2019

Warmup 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 B. On the 2 minutes for 6 minutes Barbell hammer curls x 10 Rear delt flies x 10 Hanging knee or Lhold x :10 C. Workout 18 minute amrap 3.6.9.12.15.18… cal row wall ball, 20/14#…

Thursday, January 24, 2019

Warmup 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 double KB front rack step ups x 5/side Single leg heal slide x 8/side Tricep kickbacks x 10/side B. EMOM Thursday Mintue 1 = :20 dB ground to OH Minute 2 = :30 ball slams Minute 3 = :40 Burpee over DB Mintue 4 = :50 box jumps Minute 5 = :60 double unders Minute 6 = Rest x4rounds…

Wednesday, January 23, 2019

Warmup 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 x4 reps x 3 sets B. 5 minutes Chin ups (pause 1/2 way up, chin over, 1/2 way down) x amrap Push ups (pause 1/2 way down, 1″ off ground, 1/2 way up) x amrap Hacksaws x 5-10 reps C. Workout 4 minutes on / 1 minute off 12 double unders 9 K2E 6 dB hang squat cleans x 4 rounds…

Tuesday, January 22, 2019

Warmup 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 4 sets A2. Incline neutral grip DB bench press 6″ incline x8-10 reps x 4 sets 3030 tempo A3. single arm farmers walk x100’/side x 4 sets B. Workout 1 minute on / 1 minute off x 10 rounds 4 hang power clean to OH, 115/80 4 burpees over the bar max cal row goal is pacing and hitting the same distance/cal row each time…

Monday, January 21, 2019

Warmup 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 x4 reps x 4 sets – around 65-70% A2. Supinated DB alternating rows w/iso hold x5/side x 4 sets A3. Prone I.Y.T 5/5/5 x 4 B. Workout 10 minute amrap 2 pull ups 2 DB box step ups, 24/20″ 4/4 6/6 8/8 etc… rest 2 minutes On the minute for 8 minutes :10 AB sprint…