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
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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
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
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