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Monday 28, 2019

a. Back Squat; 4011; 4-6 X 3; 2:00

b1. Single Arm KB Step Ups; 8-12/side X 3; 0:30/0:30

b2. Supinated Ring Row; 2010; 8-15 X 3; 0:60

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10:00 @ steady effort 15/10 Bike or Row Cals 8 Walking Lunge 0:30 Passive Hang 8 Walking Lunge + 
Half Kneeling Single Arm DB Curl; 20X0; 9-12/side X 3; rest as needed

 

Tuesday 29, 2019

a. Clean RDL; 30X1; 4-6 X 3; 2:00

b1. Single Arm DB Floor Press; 30X1; 9-12/side X 3; 0:30/0:30

b2.Glute Bridge March; 0:20-0:40 X 3; 0:60 (1" pause at the top of every rep)

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10 rds, steady 1/side TGU 5/side Single Arm Russian KBS, same KB as TGU
 + 3mo Hold; accum 2:00, low back actively pressing against the ground the entire time

 

Wednesday 30, 2019

Hang Power Snatch, 3 High Hang Squat Snatch; 5 sets; every 0:90-2:00

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7 sets @ MAP 3 (sustainable for 5-6 minutes) 0:90 of: 9 Box Jumps 9/6 Bike Cals 0:75 rest In 0:90: 5/side Single Arm KB Push Press Row in Remaining Time 0:75 rest

 

Thursday 31, 2019

Mobility - Lats

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10:00 Skillwork of Choice

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6-7 rds @ MAP 10 effort 1:00 Row 1:00 0:30/side Side Plank 1:00 Single Unders 1:00 0:20 on, 0:10 off Wall Sit 1:00 BIke

 

Friday 1, 2019

a. Front Foot Elevated Split Squat; 8-10/side X 3; 0:60 btwn sides

b1. Landmine Single Arm Push Press; 20X1; 8-10/side X 3; 0:30/0:30

b2. Alt Single Arm KB DL; 2011; 12-20 Alt X 3; 0:60

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5 sets: 5-8 C2B 20-30 DU 0:60 rest 8-12 WBS 20-30 DU 0:60 rest + Easy Bike or Row Remainder of Class Time

 

Saturday 2, 2019

Squat Clean, Jerk; 8 sets every 0:90

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PARTNER WORKOUT:
 For time:
 400m Run 20 Burpees 40 DL, moderate 20 Burpees 400m Run 20 Burpees 40 DL, moderate 20 Burpees 400m Run *Run Together, partition everything else as needed

 

Sunday 3, 2019

REST DAY



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