W.o.D.

12/06/16

Strength train shoulders, front shoulder raise, side shoulder raise, shoulder press and shrugs. 6 to 8 reps 3 sets to failure.

Read More

12/05/16

1 minute rounds of kettlebell swings, jump rope, pushups, shuttle run. 20 minutes.

Read More

12/04/16

Hit the heavy bag 3 minutes on, 1 minute off. 8 rounds

Read More

12/03/16

3 sets of 6 to 8 reps of chest presses, 3 sets of fly’s flat on bench 6 to 8 reps, 3 sets of bicep curls on incline bench 6 to 8 reps, 3 sets of preacher curls 6 to 8 reps.

Read More

12/02/16

25 pushups, 25 pullups 25 situps, 25 air squats/box jumps. Amrap 20 minutes.

Read More

12/01/16

Amrap, 100 kettlebell swings, row 400 meters, run 400 meters. 30 minutes

Read More

11/03/16

25 push ups, 25 pull ups, run 400 meters. Amrap 30 minutes.

Read More

11/2/16

100 kettlebell swings,  100 squats with bell, 10 Turkish get ups. Amrap 30 minutes.

Read More

11/01/16

1 minute rounds of split snatches, box jumps, toes to bar and push ups. 5 rounds then run 1 mile.

Read More

10/31/16

10 minutes kettlebell swings, 10 minutes kettlebell dead clean jerks, 10 minutes kettlebell swing snatches. Go for load.

Read More

09/21/16

Hit he heavy bag, 3 rounds, 1 minute each,  1 minute off. Run 1 mile, hit heavy bag 3 rounds, I minute off between each round.

Read More

9/20/16

  50 kettlebell swings, Row 40 calories, 30 push ups, 20 pull ups, 10 burpees. Amrap 30 min.

Read More

09/19/16

Off

Read More

09/18/16

Off

Read More

09/17/16

10 minutes of kettelbell swings, 10 minutes kettelbell dead clean jerk, 10 minutes of kettlebell swing snatches. Go for reps an load.

Read More

09/16/16

1 minute rounds of battle ropes, crossover plank, squats with bells, lunges rear foot elevated and tire flips. 30 minutes.

Read More

09/15/16

1 minute rounds of rower, box jumps, shoulder press, jumping pull ups and burpees 30 minutes.

Read More

09/14/16

Strength train dead lifts 8,8,8,8,8,8.

Read More

9/13/16

1 minute rounds of battle ropes, tire flips,walking lunges sprints and burpees 30 minutes

Read More

9/12/16

Off

Read More

09/11/16

Off

Read More

09/10/16

Row 1 mile,  100 kettkbell swing snatches, 50 push ups, run 1 mile. Go for time.

Read More

09/09/16

Row 500 meters, squat and press with 2 bells 10 reps, 10 box jumps. 10 ring dips. Amrap 30 min.

Read More

09/08/16

100 kettlebell swing, 50 push ups, 25 pull ups, run 400 meters

Read More

09/07/16

Strength trading, cleans 5,5,5,5,5,5. Go for load

Read More

09/06/16

Hit the heavy bag 20 minutes, run 1 mile, 

Read More

09/05/2016

OFF

Read More

09/04/2016

OFF

Read More

09/03/2016

10 minutes of kettlebell swings 10 minutes of kettlebell swing clean jerk 10 minutes k.b. swing snatches Go for load and reps.

Read More

09/02/2016

Run 1 mile 20 minutes of heavy bag Run 1 mile

Read More
Page 1 of 212