Daily Training

 

Friday 1.18.2019

“FITNESS” A. Four sets of: Front Squat x 6 reps @ 3011 Rest 30 seconds Landmine Press x 8 reps each arm @21X1 Rest 30 seconds Farmer’s Carry x 200ft Rest 90 seconds B. Complete as many reps as possible in 5 minutes of: 10 Goblet Squats (24/16 kg) 10 Push Presses (Dumbbell or Barbell — […]

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Thursday 1.17.2019

“FITNESS” & “PERFORMANCE” Three sets for max reps/calories of: 90 Seconds of: 60-ft Bear Crawl + Max Reps of Strict Pull-ups Rest 30 seconds 90 Seconds of Bike Erg (for Calories) Rest 30 seconds 90 Seconds of: 12 Pistols (or Alternating Cossack Squats) + Max Reps of Strict Handstand Push-ups (or L-Seated Dumbbell Presses) Rest 30 […]

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Wednesday 1.16.2019

“FITNESS” A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Deadlift x 8 reps @ 2011 (add weight each set if you are able to get all 8 reps) Station 2 – Single Leg Hip Bridge x 10/side @ 2011 Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds […]

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Tuesday 1.15.2019

“FITNESS” A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 2011 Rest 60 seconds Banded Face Pulls x 12-15 reps Rest 60 seconds Side Plank x 30-40 seconds each side Rest 60 seconds B. Every 6 minutes, for 18 minutes (3 sets): Row 500 Meters 30/20 Push-ups 15 V-Ups “PERFORMANCE” A. Take 15 […]

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Monday 1.13.2019

“FITNESS” & “PERFORMANCE” A. Four sets of: Alternating Front-Racked Reverse Lunges x 12-16 reps @ 2011 (use a Barbell, Single Kettlebell, or Dual Kettllebells held in a Front-Rack position) Rest 60 seconds Weighted Pull-ups x 4-6 reps @2110 (if you’re still working on your first pull-ups, try 3-5 Negative-Only Pull-ups @51A1 tempo — A=Assist) Rest […]

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