Call us now 787-726-0107

Monday 18, 2019

a. Back Squat; 2211; 6-8 X 3; 2:00 b1. DB Step Downs; 3011; 8-10/side X 3; 0:30/0:30 b2. Pendlay Row; 20X1; 8-12 X 3; 0:60

+

5 sets: 8 Alt Step Overs 10 Alt DB Snatch 8 Alt Step Overs 0:90-2:00 rest + DB Combo Raise, 2010; 16-20 TOTAL reps X 3; 0:60-0:75 rest

 

Tuesday 19, 2019

a. Rack Clean DL; 2011; 6-8 x 3; 2:00 b1. Half Kneeling DB Press; 20X1; 8-12/side X 3; 0:30/0:30 b2. Single Leg Landmine RDL; 7-10/side X 3; 0:30/0:30

+

12:00 EMOM min 1: 8-10 Push Press, may build min 2: 8-10 Box Jumps + Mountain Climbers; 100 Alt X 1

 

Wednesday 20, 2019

Below the Knees Power Clean, Squat Clean, Below the KneesPower Clean; 8 sets every 0:90

+

7 sets @ MAP 2 (sustainable for 4-5 minutes) 0:60 of: 5-8 TTB Bike in Remaining Time 0:60 rest 0:60 Row 0:60 rest

 

Thursday 21, 2019

Mobility - Forearms/Wrists

+

10:00 Skillwork of Choice

+

30:00-35:00 @ MAP 10 600m Row 50 Single Unders 0.4mi Bike 50 Single Unders 0:20/side Single Leg Plank

 

Friday 22, 2019

a. Backrack Split Squat; 8-12/side X 3; 0:60 btwn sides b1. DB Pullovers; 3011; 10-15 X 3; 0:60 b2. Sumo DB DL; 2010; 8-12 X 3; 0:60

+

5 rds for time 20 Russian KBS 0:30 Plank or Plank on Rings *use a weight that allows for KBsot be unbkn, BE CONSERVATIVE + Barbell Skull Crushers; 10X0; 20 X 3; 0:60 rest

 

Saturday 23, 2019

Hang Power Snatch, 1 Squat Snatch; 8 sets; every 0:90

+

PARTNER WORKOUT:
 For time 400m Run 30 WBS 20 Pullups 30 WBS 800m Run 20 Pullups 30 WBS 20 Pullups 400m Run *Run Together, partition everything else as needed

 



Request Information Now!