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Monday 7, 2019

a. Back Squat; 4011; 9-12 X 3; 2:00

b1. Single Arm OH DB Split Squat; 2011; 8-10/side X 3; 0:30/0:30

b2. Snatch Grip Pendlay Row; 30X0; 8-12 X 3; 0:60

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5 sets:

3-5 Strict Pullups
10 WBS
4-6 TTB
0:90-2:00 rest
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Seated Bent Over Rev Fly; 15 X 3; 0:60

 

Tuesday 8, 2019

a. Clean RDL; 30X1; 9-12 X 3; 2:00

b1. Z Press; 20X1; 8-12 X 3; 0:60

b2. Frog Pump; 10X1; 15-25 X 3; 0:60

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6:00 EMOM
min 1: 5-10 Pushups
min 2: 8-10 Dual KB DL

right into

6:00 EMOM
min 1: 5-10 Pushups
min 2: 8-10 Box Jumps
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Supine Leg Raises 50 reps @ 2010 tempo

 

Wednesday 9, 2019

5 Drop and Reset Squat Clean, 1 Jerk; 6 sets every 2:00

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5 sets @ MAP 3 (sustainable for 5-6 minutes)

0:90 of:
12/9 Row Cals
9 Burpees

0:75 rest

0:90 Bike for Cals

0:75 rest

 

Thursday 10, 2019

Mobility: First Rib

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10:00 Skillwork of Choice

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30:00-35:00 @ MAP 10
25 Bike Cals
10 Alt KB Pull Throughs
500m Row
1 Rope Climb (3 Rope Climb to Stand)
75 Single Unders

 

Friday 11, 2019

a. Fr Rk Step Up; 10-15/side X 3; 0:60 btwn sides

 

b1. Banded Good Morning; 20X0; 20-25 X 3; 0:60

b2. DB Chainsaw Rows; 20X0; 10-15/side X 3; 0:30/0:30

 

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12:00 @ steady effort
4 Alt TGU, moderate
8 Situps
16/12 Bike/Row Cals

 

Saturday 12, 2019

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

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PARTNER WORKOUT:
2 rds for time:
400m Run
30 Thrusters
400m Run
30 C2B Run Together, partition everything else as needed

 

Sunday 13, 2019

REST DAY!



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