3 rounds:
10 back squats (65lbs)
10 Bulgarian split squats (5 ea leg) (20lbs DB)
10 hip thrusters (20lbs DB)
10 plate to overhead
10 reverse crunches
100 crunches
Wednesday, October 19, 2022
Monday, October 17, 2022
Thursday, October 6, 2022
October 6, 2022
2 rounds -
20 alt lunges
20 push ups (knees)
20 sit ups
10 goblet squats (25 lbs)
3 rounds -
10 hang power clean (55lbs)
10 bench press (55lbs)
10 leg lifts
Wednesday, October 5, 2022
Tuesday, October 4, 2022
October 4, 2022
4 rounds
10 push press (45lbs)
5 (banded) pull ups
5 man makers (10lbs)
10 lateral raises (5lbs plates)
30 sit ups
Friday, September 30, 2022
September 30, 2022
2 rounds:
10 DB Hammer Curls (10lbs)
10 DB Tricep extensions (10lbs)
10 Hip Thrusters (25 lbs)
15 Russian KB Swings
20 air squats
20 push ups (knees)
20 v-ups
20 sit ups
45 sec plank
10 bench press (55 lbs)
10 leg raise
Thursday, September 29, 2022
Wednesday, September 28, 2022
Tuesday, September 27, 2022
September 27, 2022
3 rounds:
10 Alt DB snatch (20lbs) - 5 each arm
10 Bench Press (55lbs)
10 DB upright row (15 lbs)
5 Pull up banded
10 Push ups (handstand push-ups & 5 real)
10 Knees to elbow
Cool down: 2 rounds -
10 reverse crunches
20 v-ups
100 crunches
Thursday, September 22, 2022
September 22, 2022
4 rounds:
10 Hip thrusters (2) 20lbs
10 DB alt snatches (20 lbs)
10 oblique twists (20lbs)
100 crunches
10 hang cleans (55lbs)
10 push press (45lbs)
Cool down: 10 bench press (55lbs) & 10 leg lifts
Wednesday, September 21, 2022
Tuesday, September 20, 2022
September 20, 2022
3 rounds:
5 pull ups (banded)
50 jumping jacks
10 bicep curls (10lbs)
10 Bench press (55 lbs)
20 Plank arm taps
20 oblique twists (20 lbs)
Then 2 rounds:
Lateral raises (5lbs)
30 second Plank
100 crunches
Monday, September 19, 2022
September 19, 2022
4 rounds:
200m run
10 deadlifts (65lbs)
10 Bulgarian splits (2) 20 lbs
10 hip thrusts (2) 20 lbs
10 HR push-ups
10 leg lifts
Then….
2 rounds:
10 goblet squats (20lbs)
10 bench press (55lbs)
20 v-ups
Thursday, September 15, 2022
September 15, 2022
4 rounds
10 Thrusters (45lbs)
10 Sumo Stance Hip Thrust (20lbs)
10 Bulgarian Split Squats (20lbs)
200m run
Wednesday, September 14, 2022
September 14, 2022
4 rounds:
50 jumping jacks
10 push ups (5 real, 5 knee)
20 v-ups
20 Russian twists (20lbs)
10 reverse crunches
20 sit ups
Then 2 rounds:
10 push press (45lbs)
10 bench press (55lbs)
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