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Monday 26, 2019

a. Front Squat; 11X1; 3-5 X 3; 2:00

b1. OH Single Arm DB Rev Lunge; 10-16 Alt X 3; 0:60 (switch DB from sides halfway into the set)

b2. Snatch Grip Pendlay Row; 21X0; 8-12 X 3; 0:60

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10:00 EMOM min 1: 6-12 TTB min 2: 5-7/side Single Arm KB Squat + Single Arm Trap 3 Raise; 30X0; 8-12/side X 3; 0:30-0:60 btwn sides

 

Tuesday 27, 2019

a. Clean RDL; 30X0; 3-5 X 3; 2:00

b1. Single Leg Landmine RDL; 3010; 8-10/side X 3; 0:30/0:30

b2. Z Press; 20X1; 8-12 X 3; 0:60

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5 sets: 6-12 Pushups 0:30 rest 8-12 Russian KBS 0:30 rest 20-40 DU 0:60-0:90 rest

 

Wednesday 28, 2019

Power Clean; 15:00 build to a tough set of 2 TNG reps

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4 sets @ MAP 4 (sustainable for 8-10 minutes) 2:00 6/side Hang DB Snatch 12 Box Jump/ Step Over 0:90 rest 2:00 Row for Cals 0:90 rest

 

Thursday 29, 2019

Mobility - Psoas

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10:00 Skillwork of Choice

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5-6 rds @ MAP 10 2:00 Bike 1:00 RKC Plank 2:00 Row 1:00 0:20-0:30/side Single Leg Glute Bridge

 

Friday 30, 2019

a. Backrack Front Foot Elevated Split Squat; 20X1; 9-12/side X 3; 0:60/0:60

b1. Single Arm DB DL; 12-16 Alt X 3; 0:60

b2. Dips; 21X1; 5-8 X 3; 0:60

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3 sets, EVEN times 9 Burpees 300/200m Row 6 Burpees 12 DL, light 3 Burpees 2:00 rest + Hanging Leg Raise; 1011; 10-15 X 3; 0:60 rest

 

Saturday 31, 2019

Power Snatch; 1-1 X 10; 0:10-0:15 btwn 1's, 0:90 btwn sets

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PARTNER WORKOUT: For time: 400m Run + 15-12-9 C2B Moderate Thrusters + 800m Run + 15-12-9 C2B Moderate Thrusters + 400m Run Run together, partition everything else as needed



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