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Monday 21, 2019

a. Back Squat; 4011; 6-8 X 3; 2:00

b1. Single Arm Offset DB Lunge; 8-12/side X 3; 0:30/0:30

b2. Landmine Meadows Row; 3010; 8-12/side X 3; 0:30/0:30

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10 sets 3-6 Unbkn Strict Pullups 8 Goblet Squats 0:45-0:60 rest + Single Arm Banded Swimmers; 50/side, break as needed

 

Tuesday 22, 2019

a. Clean RDL; 30X1; 6-8 X 3; 2:00

b1. Dual DB Strict Press; 30X1; 8-12 X 3; 0:60

b2. Posted DB RDL; 3010; 8-10/side X 3; 0:30/0:30

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4 sets: 8-12 Russian KBS 5-10 Pushups 0:60 rest 5-10 No Pushup Burpees 8-12 Russian KBS 0:60 rest + 50 Alt Plank Rotations; controlled, not for time

 

Wednesday 23, 2019

2 Drop and Reset Squat Clean, 1 Jerk; 8 sets every 0:90

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

0:90:

10 Box Step Overs, unld

Bike Cals in Remaining Time

0:75 rest

0:90:

5-10 T2B

Cals in Remaining Time

0:75 rest

 

Thursday 24, 2019

Mobility - Pecs

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10:00 Skillwork of Choice

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5-6 rds @ MAP 10

2:00 BIke

1:00 Single Unders

2:00 Row

1:00 0:30/side Single Arm KB Hold of Choice

 

Friday 25, 2019

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

b1. Kneeling Squats; 2011; 12-16 X 3; 0:60

b2. Alt Upright Rows; 2010; 12-16 Alt X 3; 0:60

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4 sets

6-8/side Single Arm DB/KB Push Press

8-10 Box Jumps

0:45-0:60 rest

8-12 Situps

8-10 Box Jumps

0:45-0:60 rest

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Easy Bike or Row Remainder of Class Time

 

Saturday 26, 2019

Muscle Snatch, 2-3 Below the Knees Squat Snatch; 5 sets; every 2:00

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PARTNER WORKOUT:
 For time:


30 Thrusters

800m Run


20 Thrusters


800m Run


10 Thrusters



*Run Together, partition everything else as needed

 

Sunday 27, 2019

REST DAY!!



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