Shoulder Hump Day
WarmUps (2 Rounds): 100 ToeTaps 50 Crunches 10 PushUps Main Set : 5 Rounds: Ring Pushups * 10 Arnold Dumbell Press * 10 Frog PushUps * 10 Barbell Clean & Jerk 5 * 8 Dumbell Roll Up / Shrug 3 * 10
Author: Dan
April 26, 2021 Legs
Pistols 5 * 10 Romanian Lunges 4 * 8 Barbell Squat w Pause 5 * 10 Dumbell Overhead Squat 3 * 5 Dumbell Thrusters 3 * 5 Warmups : 3 Rounds 25 Air Squats 25 Lunges 10 Jump Squat
Monday Row Day
Concept 2 Rower 48 Min Row 550 Calories
Sunday Leg Day
5 Mile AM Walk Front Squat Barbell 4 * 10 Dumbell Overhead Squat 4 * 10 Barbell Stiff Leg Deadlift 4 * 10 Band Squat Behind the Knee 2 * 20 (Spanish Squat)
Saturday 3/20/2021
5 mile AM walk 10 Dumbell Snatches 10 Burpees 15 Dumbell Snatches 15 Burpees 20 Dumbell Snatches 20 Burpees Pullups 5 * 6 (Row 1 min between sets – hard pull) Deadlifts 5 * 8 Dumbell Bicep Curl 3 * 15 Pendlay Row 4 * 10
April 21, 2020
1/2 mi Warmup Shoulder Press Dumbell Seated 5*10 Push Ups 5*10 Dumbell Curls 5*10 Lateral Raises 5*10
45 Min Tabata
1 – Burpees 2 – Tricep Extension 3 – Dumbell Thrusters 4 – Toes 2 Bar 5 – Wall Balls 6 – Pistols 7 – Dumbell Curls
TGI Frieday
15 min bike warmup Ring Back Rows warmup Dumbell Bench 4 * 15 Dumbell Row 4 * 15 400 meter run Barbell Deadlifts 5*10 Dumbell Curls 3*10
Radar Love
400 Meter Warmup 9 Lateral Burpees 9 Deadlifts 12 Later Burpees 12 Deadlifts 15 Lateral Burpees 15 Deadlifts 1/2 mi run Reverse the above sets 15, 12, 9 yes it hurts 400 meter run
05/15/2020
1/2 mi warmup 50 Toe Taps between every set Dumbell Power Clean 21, 19, 15 Dumbell Squat 21, 19, 15 Dumbell Bench Press 21,19,15 Burpees 21,19,15 Toes 2 Bar (2 failure)