05182020

Warm up:

12 minutes

12 banded squats

12 banded glute bridge ups

12 reverse hypers

12 cal bike

A. Class

(Belt/sleeve/shoes to go as heavy as possible on all sets)

B. 3 rounds

20/15 strict hspu(3 sets max)

25 ghd sit-ups

20/15 cal bike

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05152020

A. Class Workout

B. 2x

100 m Reverse Sled Drag(Walk) 4/3 plates

15/10 Plate Ground to Overhead 45 lbs

100 m Reverse Sled drag(Walk) 4/3 Plates

15/10 Plate Ground to Overhead 45 lbs

C. 3 Sets

30 GHD situps

15 Reverse Hypers

05122020

A. Class

B. From Mayhem Athlete

3 sets
25/20 Calorie Row
5/3 Legless Rope Climb
25/20 Calorie Row
5/3 Rope Climb
25/20 Calorie Row
-Rest 5 Minutes between sets-

C. Ski
7 x :90 work/:30 rest

05112020

Warm up:

12 min circuit

4 barbell front squats

8 barbell back squats

12 shoulder taps

32/24 cal row

A. Class

B. 3 position power snatch(floor/mid thigh/pocket)

5 sets

C. 3 sets of 15 back squats

set 1: moderate

set 2: tough

set 3: near impossible

Rest as needed between sets. Belt and sleeves encouraged.

05082020

A. Class(prioritize running)

B. Squat clean

6×2(singles/no misses)

If you have time build up to a good weight and do all 6 sets there.

C.

50 straight arm lat pull downs

50 lat pull downs

D.

50 ghd situps

2 min side plank switch every :30 seconds

25 ghd sit-ups

2 min side plank switch every :30