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Monday 2, 2019

a. Front Squat; 10X1; 8-10 X 3; 2:00 b1. Goblet Lunge; 10-16 Alt X 3; 0:60 b2. Commando Ring Row; 20X1; 6-12 X 3; 0:60

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4 sets: 4-3-2-1 Strict Pullups 8-6-4-2 WBS 0:90-2:00 rest + DB Shrugs; 10X1; 10-15 X 3; 0:60

 

Tuesday 3, 2019

a. Sumo DL; 20X1; 8-10 X 3; 2:00 b1. Bent Knee Good Morning; 3010; 9-12 X 3; 0:60 b2. Single Arm DB Z Press; 20X1; 8-12/side X 3; 0:30/0:30

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5 sets: 5 Dual Hang DB Snatch 10 Burpees 5 Dual Hang DB Snatch 0:90-2:00 Rest + DB Skull Crushers; 20X1; 10-15 X 3; 0:60

 

Wednesday 4, 2019

Power Snatch; 1 X 12; every 0:60

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4 sets @ MAP 4 (sustainable for 8-10 minutes) 2:00 4-8 Dips 15/10 Row Cals 0:90 rest 2:00 Bike for Cals 0:90 rest

 

Thursday 5, 2019

Mobility - Spinal Erectors

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10:00 Skillwork of Choice

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5-6 rds @ MAP 10 1:00 Bike 1:00 0:20 Passive Hang, 0:10 rest, 0:20 Passive Hang 1:00 Row 1:00 0:20-0:30/side Side Plank 1:00 Single Unders

 

Friday 6, 2019

a. Backrack Front Foot Elevated Split Squat; 20X1; 7-10/side X 3; 0:60/0:60 b1. DB Frog Pump; 20-25 X 3; 0:60 b2. Single Arm Band Swimmer; 20X0; 15-20/side X 3; 0:60 (no rest btwn sides)

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10:00 of constant movement: 250/180m Row 0:20 Single Arm Fr Rk Kb Hold 5-8 TTB 0:20 Single Arm Fr Rk Kb Hold (the other side) + Mountain Climbers; 12-20 Alt X 3; 0:60 rest

 

Saturday 7, 2019

Power Clean; 15:00 build to a tough single

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PARTNER WORKOUT: For time: 800m Run 25 Hang Power Clean 25 S2OH 25 Hang Power Clean 800m Run 25 S2OH 25 Hang Power Clean 25 S2OH Run together, partition everything else as needed



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