Saturday, July 20, 2019

A. Warm up

ladder drills

hop drills

KB around the worlds

B. Part 1:

:20 heal slide in's

:20 Russian kb swings

:20 rest (get in the rower)

1:00 hard row

rest :30

:20 DB bench press

:20 tricep ext. or french press

:20 rest (get in the rower)

1:00 hard row

rest :30

x2 rounds

into

15 minute amrap

200m run

15 ball slams

5 KB Dead lifts (only lower to knee if you have small KB's)

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Kevin Glass286
Friday, July 19, 2019

A. warm up

t-spine ext. rot. x 10

lunge complex x 10

inch worms x10

B. Part 1

5 right side lateral squats w/ step in

5 left side lateral squats w/ step in

5 barbell inverted rows or amrap strict pull ups

10 dB curls

:20/side side plank hold

x8 minutes

into

15 minute amrap

10 wall balls

10 walking lunge steps

10 calories on ski erg

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Kevin Glass285
Thursday, July 18, 2019

A. Warm up

lunge complex x 10

inch worms x 10

lateral squats x 10

lat foam rolling x :20side

B. Part 1:

10 minute amrap

2.4.6.8....

DB hang power clean

DB devil press

x10 double unders

(2/2/10, 4/4/10, etc...)

into

12 minute armap

5 v-ups

20 Russian twist

100m run

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Kevin Glass284
Wednesday, July 17, 2019

A. Warm up

T-spine ex. rot. x 10/side

Cat cow stretch

bird dogs

dead bugs

B. Part 1.

1 minute easy run

:30 walk

:30 hard run

x4 rounds

into

Stations - :40 on / :20 off

Bike erg

sled push

rope slam

ski erg

x5 rounds

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Kevin Glass283
Tuesday, July 16, 2019

A. warm up

walk

lunge complex

walk

inchworms

t-spine rotation

B. Part 1

:30 AB @ RPE of 9

:30 AB @ RPe of 4

x5

into

15 minutes

10 KB SDHP

10 KB push press

10 step down box jumps

into

:30 aB @ RPE of 9

:30 aB @ RPe of 4

x5

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Kevin Glass282
Monday, July 15, 2019

A. warm up

joint rotations

Cat/ Cow

Upper back t-spine ext. and rot.

Lunge complex

B. Part 1

1 minute run @ RPE of 8

:30 walk

x6 rounds (9 minutes)

into

1 1/4 DB squats x 10 reps

lunge jumps x 10 reps - no weight

DB curls x 10 reps

9 minutes

into

10 plank rows or rope climb(1) or pull ups(5)

20 double unders

5 burpees

x6 minutes

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Kevin Glass281
Saturday, July 13, 2019

A. Warm up

ladder drills

hop drills

KB around the worlds

B. Part 1

:10 run / :50 jog

:20 run / :40 jog

:30 harder run / :30 jog

:40 harder run / :20 jog

:60 hardest run

rest 1 minute

10 minutes

5 DB RDL

10 DB hang clean

20 DB lunge steps

30 weighted jump ropes

stations - teams of 3

ski erg

bike erg

row

2 minutes per stations - one time - for max distance

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Kevin Glass279
Friday, July 12, 2019

A. warm up

t-spine ext. rot. x 10

lunge complex x 10

inch worms x10

B. Part 1

Stations

round 1 - :20/:40

round 2 - :30/:30

round 3 - :40/:20

round 4 - :60

1 -jump squats

2-DB no push up burpee to OH

3-Thrusters or banded thrusters

4-infinity rope

then

10 minutes

10 upright banded face pulls

10 barbell rows

20 cal run

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Kevin Glass278
Thursday, July 11, 2019

A. Warm up

lunge complex x 10

inch worms x 10

lateral squats x 10

lat foam rolling x :20side

B. Part 1

:30 easy row

:30 moderate row

:30 hard row

x4 rounds

15 minutes

10 cal ski erg

10 SA DB hang power snatch

10 no push up burpees (low box if needed)

:30 easy run

:30 moderate run

:30 hard run

x3-4 rounds

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Kevin Glass277
Wednesday, July 10, 2019

A. Warm up

T-spine ex. rot. x 10/side

Cat cow stretch

bird dogs

dead bugs

B. Part 1

2 minute run (goal is 300+ distance)

1 minute light jog/walk

3 rounds

stations (:40/ :20) x 4 rounds

rope slams

dB front foot elevated split squat (alternating)

DB plank row w/ push up (use band to make harder)

Calorie row

:40 on / :20 off x 3

heal touches

Side plank raises per side

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Kevin Glass276
Tuesday, July 9, 2019

A. warm up

walk

lunge complex

walk

inchworms

t-spine rotation

B. Part 1

12 minutes

10 cal AB

10 double Russian kb swings

10 push ups or banded push ups

:20 sprint on air runner

:40 walk

x4 rounds

9 minutes (stations)

1 minute ski erg

1 minute plate push

1 minute hacksaws

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Kevin Glass275
Monday, July 8, 2019

A. warm up

joint rotations

Cat/ Cow

Upper back t-spine ext. and rot.

Lunge complex

B. Part 1

10 minutes

10 cal run

10/leg x 1 1/4 banded split stance squats

10 single arm banded rows *connected to rig

10 minutes

10 cal bike erg

20 banded squats

30 jump ropes

3-5 minutes

:20 curls

:20 ball slams

:20 v-ups

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Kevin Glass274
Saturday, July 6, 2019

A. Warm up.

ladder drills

hop drills

KB around the worlds.

B. Part 1:

:10 run / :50 jog

:20 run / :40 jog

:30 harder run / :30 jog

:40 harder run / :20 jog

:60 hardest run

rest 1 minute

20 minute armap

5 pull ups or ring rows

10 flutter kicks or hanging knee raises

15 Db thrusters

200m on ski erg

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Kevin Glass272
Friday, July 5, 2019

A. Warm Up

t-spine ext. rot. x 10

lunge complex x 10

inch worms x10

B. Part 1

10 KB sumo DL

15 DB floor press

10 single leg hip thruster

15 standing DB french press

x3 rounds

into

1 minute stations

Run

lateral box push offs

inertai wave (:20/:10)

hack saws

x3 rotations

into

core finisher

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Kevin Glass271
Thursday, July 4, 2019

A. Warm up

lunge complex x 10

inch worms x 10

lateral squats x 10

lat foam rolling x :20side

B. Part 1

:40 run @ moderate pace

:20 walk

x5 minutes

into

6 minutes

10 dB goblet squats @ 3020 tempo

10 dB plank rows

10 dB side delt raise

into

10 minute amrap

50' walking lunge

10 dB hang power snatch

5 burpees

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Kevin Glass270
Wednesday, July 3, 2019

A. Warm up.

T-spine ex. rot. x 10/side

Cat cow stretch

bird dogs

dead bugs

B. Part 1

Stations: :40on / :20 off x 3 rounds

plate pushes

rope slams

Goblet squats

barbell rows or rope climbs

rest 1-2 minutes

:30 AB

:30 box jumps or step ups w/ step down for both

:30 infinity rope

x12 minutes

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Kevin Glass269
Tuesday, July 2, 2019

A. Warm Up

walk

lunge complex

walk

inchworms

t-spine rotation

B. Part 1:

10 cal row

20 shoulder taps or HS hold against wall

10 kb swings

x10 minutes

rest 1-2 minutes

8 minutes

DB single leg RDL x 8/side

DB tricep ext. x 8-10 reps

:15/side plank

rest 1-2 minutes

:10 sprints on air runners / :30 walk / :20 jog

x3-5 minutes

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Kevin Glass268
Monday, July 1, 2019

A. warm up.

joint rotations

Cat/ Cow

Upper back t-spine ext. and rot.

Lunge complex.

B. Part 1.

10 cal run

:20 plank hold

30 double unders

x8 minutes

into

10 heavy DB reverse lunge steps

10 DB split stance curls

10 tuck ups

x8 minutes (look to make the DB's heavier this week)

into

10 squat jumps

10 ball slams

10 cal row

x8 minutes

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Kevin Glass267