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Monday 9, 2019

a. Front Squat; 10X1; 6-8 X 3; 2:00

b1. DB Split Squat; 7-10/side X 3; 0:30/0:30

b2. Supinated Grip Barbell Row; 30X0; 8-12 X 3; 0:60

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15:00 EMOM

min 1: 5-6/side Hang DB Snatch

min 2: 9-12 Goblet Squats

min 3: 0:45 Moderate Row

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Bent Arm Lateral DB Raise; 2010; 10-15 X 3; 0:60

 

Tuesday 10, 2019

a. Sumo DL; 20X1; 8-10 X 3; 2:00

b1. CG Bench Press; 20X1; 8-15 X 3; 0:60

b2. Leg Curls on Rower; 2011; 6-12 X 3; 0:60

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4 sets:

8-12 Russian KBS

8-12 HR Burpees

8-12 Russian KBS

2:00 rest

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30/side Half Kneeling KB Chops change sides/rest as needed

 

Wednesday 11, 2019

Power Clean, High Hang Squat Clean, Jerk; 8 sets every 0:90

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4 sets @ MAP 4 (sustainable for 8-10 minutes)

2:00

6-9 TTB

12 Box Jumps

Bike Cals in Remaining time

0:90 rest

2:00 Row for Cals

0:90 rest

 

Thursday 12, 2019

Mobility - IT Band

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10:00 Skillwork of Choice

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30:00-35:00 @ MAP 10

450m Row

10m Crab Walk

25 BIke Cals

100 Single Unders

0:15 Accum Active Hang

 

Friday 13, 2019

a. Front Rack Lunge; 8-12/side X 3; 0:60/0:60

b1. DB RDL; 31X0; 8-12 X 3; 0:60

b2. Dip; 20X1; 6-12 X 3; 0:60

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10:00 @ very steady effort

2-3 Wall Walks

9 Hang DB Clean

18/12 Row or Bike Cals

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20-30 Alt Bicycle Kicks X 3 sets; 0:60

 

Saturday 14, 2019

High Hang Muscle Snatch, 2-3 Snatch Balance; 5 sets; every 2:00

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PARTNER WORKOUT:

For time: 400m Run

20 C2B

60 WBS

20 C2B

400m Run

20 C2B

60 WBS

20 C2B

400m Run

Run together, partition everything else as needed

 



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