Daily Training

 

Friday 8.17.2018

“FITNESS” A. Every 90 seconds, for 18 minutes (3 sets): Station 1 – Romanian Deadlift x 6-8 reps @3011 Station 2 – Single Arm Dumbbell Press (Left Arm) x 8-10 reps @2111 Station 3 – Single Arm Dumbbell Press (Right Arm) x 8-10 reps @2111 Station 4 – Plank from Elbows x 40-60 seconds B. […]

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Thursday 8.16.2018

“FITNESS” & “PERFORMANCE” A. Every 3 minutes, for 12 minutes (4 sets): Dumbbell Walking Lunges x 16-20 steps (work as heavy as possible) Strict Pull-Ups x 6-8 reps B. For time: 24 Wall Balls (20/14 lb) 12 Toes to Bar (or Hanging Knee Tucks) 20 Wall Balls 10 Toes to Bar 16 Wall Balls 8 […]

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Wednesday 8.15.2018

“FITNESS” A. Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – Kettlebell Swings x 12-15 reps Minute 2 – Russian Step-Ups x 10 reps on Right Leg Minute 3 – Russian Step-Ups x 10 reps on Left Leg Minute 4 – Supine Ring Rows x 8-10 reps @2111 Minute […]

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Tuesday 8.14.2018

“FITNESS” A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 21X1 Rest 45 seconds Tall Kneeling Band Pull Aparts x 12-15 reps @ 2011 Rest 45 seconds Double Under Practice x 60 seconds Rest 45 seconds B. Against a 4-minute running clock, complete as many reps as possible of: 12/8 Calorie Assault Bike […]

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Monday 8.13.2018

“FITNESS” A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1 Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1 Station 3 – Reverse Snow Angels x 15 reps @ 2020 Station 4 – Hollow Rocks or Hollow Hold x […]

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