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Monday 2, 2019

a. Back Squat; 20X1; 8-10 X 3; 2:00 b1. Single Arm Fr Rk KB Split Squat; 2010; 8-12/side X 3; 0:30/0:30 b2. Ring Row; 21X2; 7-10 X 3; 0:60

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4 sets: 10 Air Squats 5 Pullups 10 Air Squats 5 Pullups 10 Air Squats 2:00 rest + 50 Palms Up Band Pull Aparts

 

Tuesday 3, 2019

a. Barbell Hip Thrust; 10X0; 10-15 X 3; 2:00 b1. Seated Single Arm Landmine Press; 20X1; 16-20 Alt X 3; 0:60 b2. Single Leg Reaches; 5051; 3-6/side X 3; 0:30/0:30

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For movement quality, 15:00 CAP 25 Box Jumps, 20/24 50 Single Arm DB Push Press 25 Box Jumps 50 Single Arm DB Push Press 25 Box Jumps *Press - switch sides every 5 reps, may break and build at your discretion + Easy Bike or Row in remaining time

 

Wednesday 4, 2019

C&J; 15:00 build to a tough but good looking single

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@ MAP 1 (highest effort that is aerobic/repeatable) 8 sets: 0:30 Bike 0:30 rest + 8 sets: 0:30 Row 0:30 rest

 

Thursday 5, 2019

Mobility - IT Band

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10:00 Skillwork of Choice

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30:00-35:00 @ MAP 10 60 Row Cals 1 Rope Climb (3 rope climb to stand) 0.6mi Bike 0:20-0:30 Flutter Kicks

 

Friday 6, 2019

a. Fr Rk Barbell Lunge; 18-24 Alt X 3; 2:00 b1. Dimmel DL; 20X0; 15-20 X 3; 0:60 b2. DB Bench Press; 3111; 8-12 X 3; 0:60

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12:00 @ constant movement (2:00 work, 1:00 rest) 12 Russian KBS 16 DU 8 Burpees 16 DU + 3 sets 8-12 Supine Leg Raises, 3011 rest as needed

 

Saturday 7, 2019

Squat Snatch; 15:00 build to a tough but good looking single

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PARTNER WORKOUT:
 3 rds for time: 400m Run 30 WBS 20 TTB *Run Together, partition everything else as needed

 

Sunday 8, 2019

REST DAY!



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