02/04/2023
Back Focus Shoulder mobility work Pull-ups 3 4 5 6 Box jump burpees super set 3 3 3 3 Barbel Bent over Rows 6 8 10 10 GHD back 5 5 5 5 Barbell Deadlifts 6 8 10 12
Author: Dan
01/22/2023
60 min cardio 20 min floor stretch
01/10/2023
15 min Erg Row 5 Rounds For Time Pull Ups – 4 Barbell Deadlift – 8 Dumbell Shoulder Press – 7 Toes2Bar // Leg Raise * 3
01/09/2023
Rest Day
01/08/2023
3 mi Run
01/06/2023
Warmup * 3 Jump Rope 1 min Box Jump Burpee 1 min ToeTaps 1 min Barbell Bench Press 12, 10. 8, 6 1 arm Dumbell Cleans 10,10,10 Dumbell Flyers 10,10,10 Ring Push Ups 8,8,6 Tricep Dip Bar 8,6,5 4 Crunches 50,40,30
January 04, 2023
Shoulder Mobility Work Erg Row Warmup Dumbell Laterals * 2 Front 15 Side 15 Rear 15 Barbell OH Press 10,8,8,6 Dumbell Thrusters 3,3,3,3,5 Rear Delt Row Barbell 11,10,8,6 50 min TT
Mom 12/12/2022
100 Crunches 75 ToeTaps 3*3 Toes2Bar The Ghost6 rounds of: 1 minute of rowing1 minute of box jump burpees1 minute of double-unders1 minute of rest 3*6 dumbell snatch
October 19, 2021
SHOULDERS 3 Round Warmups 500m Row Burpees*5 TOES2 BAR*5 MAIN SET BARBELL OVERHEAD PRESS 10,8, 8, 7, 6 DUMBELL LATERALS 10, 8,8 DUMBELL SNATCH CLEANS 10,8, 8, 6 ARNOLD SHOULDER PRESS DUMBELL 12, 10, 8, 6
October 17, 2021
1.) BARBELL SQUAT 10,8, 8, 6, 4 2.) TOE TAPS 50, 75, 100 3.) BANDED SQUATS 20, 20, 15 4) DUMBELL LUNGES 8, 6,6 5.) OVERHEAD SQUAT 8,8,6