Month: July 2018

Tuesday 7-31-18

A. Every 90 seconds, for 12 minutes (2 sets each) of: Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1 Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1 Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010 Station 4 – Reverse Snow…

Monday 7-30-18

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Hollow Holdx 60 seconds B. For time: 1000 Meter Row 60 Kettlebell Swings 30 Burpees  

Thursday 7-26-18

A. Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the six sets. Compare results to April 18, 2018. B. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse…

Wednesday 7-25-18

A. Three sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds Bulgarian Goat Bag Swings x 12 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. For time: 500 Meter Row 50 Kettlebell Swings Compare results to April 30, 2018.

Monday 7-23-18

Every 2 minutes, for 30 minutes (3 rounds) of: Station 1 – 400 Meter Run Station 2 – 30 Wall Ball Shots Station 3 – 400 Meter Run Station 4 – 15 Strict Pull-Ups Station 5 – 15 Burpee Box Jump or Step-Overs Your goal should be to finish this entire workout without falling short…

Friday 7-20-18

A. Every 2 minutes, for 16 minutes (2 sets): Station 1 – Back Squat x 10 reps @ 3011 Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111 Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111 Station 4 – L-Sit or L-Sit Progression x 45-60 seconds B. For…

Thursday 7-18-18

A. Every minute, on the minute, for 12 minutes (3 sets): Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1 Minute 2 – Dumbbell Push Press x 15 reps @ 10X1 Minute 3 – Hollow Hold or Rock x 35-45 seconds Minute 4 – Band Pull-Aparts x 30-40 seconds B. Partners alternate whole…