06302020

Warm up/A: class

B.
20 cal bike
20 ghd situps
20 shoulder to overhead 95/65
rest 3 min
30 cal bike
30 ghd situps
30 shoulder to overhead 95/65
rest 3 min.                                                                                 40 cal bike
40 ghd situps
40 shoulder to overhead 95/65

C. 4 sets

15 incline DB Press controlled tempo wide elbows

15 straight arm lat pull downs

 

06232020

Warm up: 3 mile legs only bike

vary speeds for flushing legs from yesterday and warming up body for today

A. Class

B.

5 sets

30/24 cal row

50 dubs

20 jumping lunges

rest 2 min

06222020

Warm up: 3 rounds

250 m ski

5 strict pull-ups

200 m run

10 slow-ish push ups

A. Class

B.

40-30-20-10/32-24-16-8

Ski erg cal

20 DB Bench Press 50/35

 

06172020

Warm up: choice

A. Back squat

3 sets of 20 (Light-Med-Med)

B. Class

C. Every 10 min x 30 min

15-12-9

Cal row

burpees over rower

06092020

Warm Up:

3 rounds

10/10 split stance RDL

10/10 split stance goblet squat

:30 goblet squat hold

 

A. 2 rounds

50 cal bike

20/15 Muscle Ups

 

B. 4 Superset

10 Tempo Barbell Rows(controlled up and controlled down with pause at the top)

10 floor db flyes(hold glute bridge)

C. Class