Call us now 787-726-0107

Monday 16, 2019

a. Back Squat; 20X1; 4-6 X 3; 2:00

b1. Single Arm OH DB Rev Lunge; 8-10 alt/side X 3; 0:30/0:30

b2. Supinated Inverted Row, 40X0; 5-10 X 3; 0:60

+

5 sets:

10m Walking Lunges

6-10 TTB

10m Walking Lunge

20-40 DU

0:90-2:00 rest

+

Seated DB Rot; 2020; 10/side X 3; 0:30-0:60 btwn sides

 

Tuesday 17, 2019

a. Barbell Hip Thrust; 10X0; 8-10 X 3; 2:00

b1. CG Bench Press; 20X1; 9-7-5; 0:60

b2. Single Arm Landmine DL; 20X0; 8-10/side X 3; 0:30/0:30

+

3 sets:

10 Russian KBS

10 Dips

10 Russian KBS

10 Dips

10 Russian KBS

2:00-3:00 rest

+

DB Skull Crushers; 10X0; 15-20 X 3; 0:60 rest

 

Wednesday 18, 2019

Dec 25 CLOSED

Hang Power Clean; 5-3-1-5-3-1; every 2:00 *second wave heavier than first

+

6 sets @ MAP 1 (highest effort that is aerobic/repeatable)

0:30 Burpees

0:30 rest

0:30 Alt DB Snatch

0:30 rest

0:30 Row 0:30 rest

 

Thursday 19, 2019

Xmas Week Dec 24 Close @ 6:00pm, regular class schedul up tot hat point Dec 25 CLOSED

Mobility - Hamstring

+

10:00 Skillwork of Choice

+

5-6 rds @ MAP 10

2:00 Row

2:00 Bike

2:00: 10 Alt Plank Rotations, 1" pause,

1 Rope Climb (3 Climbs to Stand)

 

Friday 20, 2019

Xmas Week Dec 24 Close @ 1:00pm, regular class schedule up to that point Dec 25 CLOSED

a. DB RFESS; 3011; 12-12-12/side X 3; 0:60/0:60

b1. Bench Rev Hypers; 1011; 8-15 x 3; 0:60

b2. Renegade Rows; 8-12 Alt X 3; 0:60

+

10 rds, steady throughout (10' cap)

2 Wall Walks/ 0:30 Challenging Plank

10 Alt Single Arm KB DL

+

70-100 Partner Med Ball Situps

 

Saturday 21, 2019

Xmas Week Dec 24 Close @ 1:00pm, regular class schedule up to that point Dec 25 CLOSED

Hang Power Snatch; 4-4-4-4-4-4; every 2:00

+

PARTNER WORKOUT:
 For time -

MAY DIVIDE WORKLOAD/REPS HOWEVER YOU WANT

1200m Run

90 WBS

60 C2B

Run Together, partition everything else as needed

 

Sunday 22, 2019

Xmas Week Dec 24 Close @ 1:00pm, regular class schedule up to that point Dec 25 CLOSED

REST DAY



Request Information Now!