Monthly Archives: January 2019

Thursday, January 31 Gym Open @ 6:05am

PREPARATION: Row 500m 35 Double Unders 10 reps of Single Leg Deadlift with Two DBs (do not let opposite leg touch ground) 10 reps of Low Cable Row 10 Calf Raises STRENGTH: Using 100% of your recent Deadlift Max, complete … Continue reading

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Wednesday, January 30 Gym Open @ 6:05am

PREPARATION: Row 750m/600m 10 Med Ball Cleans 10 Knees-to-Elbows  6 Hang Power Cleans @ 65/35 5 Hang Squat Cleans @ ^ 4 Power Cleans @^ 3 Squat Cleans @^ STRENGTH: Every 90 seconds, for 15 minutes (10 sets): 1 rep of … Continue reading

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Tuesday, January 29 Gym Open @ 6:05am

PREPARATION: Row 24 Calories 10 reps of “Y” Squats with plates 10 rubber band pulls with partner (lats) 3 reps of each: Snatch-Grip Romanian Deadlift  Snatch High Pull from Below Knee  Muscle Snatch  Overhead Squat Snatch Push Press Snatch Balance … Continue reading

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Monday, January 28 Gym Open @ 5:00pm

PREPARATION: Run 2 laps or Row 500m 20 Air Squats + 15 Sit Ups + 10 Push Ups + 5 Pull Ups 10 German Squats 10 Goblet Squats with rubber band around knees 10 OHS with PVC or light bar … Continue reading

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Friday, January 25 Gym Open @ 6:05am

1 year ago PREPARATION: Row 25/20 Calories 5 Push Ups + 20 Empty Bar Presses + 10 Empty Bar Rows 10 DB Flyes 10 DB Incline Flyes 10 One Arm DB Rows (each side) STRENGTH: Banded Barbell Bench Press  8 … Continue reading

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Thursday, January 24 Gym Open @ 6:05am

PREPARATION: Row 30/24 Calories 10 Good Mornings with weight on the bar  20 Seated on ground Lat Pulls with rubber bands (or Pull-down bar) 10 Reverse Hypers 10 GHD Sit Ups 50 Double Unders (or 10 good attempts) STRENGTH: Using … Continue reading

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Wednesday, January 23 Gym Open @ 6:05am

PREPARATION: Row 500m 15 Thrusters with an empty bar 12 Hip & Back Extensions on GHD 12 Hollow Rocks 6 Pull Ups STRENGTH: Strict Press as follows: 1 set of 5 reps @ 50% 1 set of 4 reps @ … Continue reading

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