Tuesday, April 23, 2019

A. Warm up

walk

lunge complex

walk

inchworms

t-spine rotation

B. Part 1

3 rounds

10 sumo stance KB RDL **add weight from last week

10 DB RDL's

10 DB strict presses (pronated grip)

10 triceps ext

Part 2

amrap 15-18

250m ski erg

20 DB alternating hang snatch

10 hacksaws

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Kevin Glass205
Monday, April 22, 2019

A. Warm up

joint rotations

Cat/ Cow

Upper back t-spine ext. and rot.

Lunge complex

B. Part 1

10x DB goblet squat

500m bike erg

10 dB plank rows (5/side)

200m row

x10 minutes

rest 1-2 minutes

1 minute infinity rope

10x 1/4 squat jumps

350m row

x10 minutes

C. Ab finisher

Russian twist x 30

tuck ups x 30

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Kevin Glass204
Saturday, April 20, 2019

A. Warm up.

ladder drills

hop drills

KB around the worlds.

B. Part 1:

20 minute amrap

20 russian kb swings

100m run

20 kb strict press

100m ski erg

C. Part 2:

tricep kick backs x 10/side

DB curls x 10/side

x2-4 rounds

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Kevin Glass202
Friday, April 19, 2019

A. warm up.

t-spine ext. rot. x 10

lunge complex x 10

inch worms x10

B. Part 1:

:40 on / :20 off

wall sit w/ DB curls

Inertia wave

Sled push

Row

x5-6 rounds

C. Part 2:

5 minute core finisher:

10 hollow rocks

10 toe touches

10 side plank raise right side

10 side plank riase left side

:30 rest

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Kevin Glass201
Thursday, April 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:

8 minute amrap

8 goblet squats

8 sit ups

8 calorie ski erg

rest 1 minute

8 minute amrap

8 alternating slider arm press outs

8 KB DL

100m run

rest 1 minute

8 minute amrap

8 lunge split jumps

8 walking lunge steps

8 ring rows

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Kevin Glass200
Wednesday, April 17, 2019

A. Warm up

T-spine ex. rot. x 10/side

Cat cow stretch

bird dogs

dead bugs

B. Part 1.

60 sec. DB alternating bench press **add weight from last week

:20 rest

60 sec. bench DB row (:30/side) 2020 tempo **add weight from last week

:20 rest

60 sec. ball push ups

:20 rest

60 sec. toe touches

:20 rest

2 rounds

C. Amrap.

:60on / :30 off

5 burpees

max distance bike erg = keeping RPM's over 80

x5

:60on/ :30 off

5 box jumps w/ step down

amrap infinity rope

x5

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Kevin Glass199
Tuesday, April 16, 2019

A. warm up

walk

lunge complex

walk

inchworms

t-spine rotation

B. Part 1

10 minutes

10 sumo stance KB RDL

10 double leg heal slide in

10/10/10 front/side/rear delt raise

C. Part 2

15 minute amrap

5 cal AB

10 kb swings

15 double unders

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Kevin Glass198
Monday, April 15, 2019

A. warm up

joint rotations

Cat/ Cow

Upper back t-spine ext. and rot.

Lunge complex.

B. Part 1

goblet right side cossack squat into front step lunge step x :30

goblet left side cossack squat into front step lunge step x :30

DB plank rows x :30

Plate weighted bicycles x :30

Russian twist *weighted x :30

4 rounds

C. Part 2.

amrap:

teams of 2

8 minute max distance run

into

8 minute amrap

wall balls x 10 reps

partner amraps ball rope slams

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Kevin Glass197
Saturday, April 13, 2019

A. Warm up

ladder drills

hop drills

KB around the worlds.

B. Part 1

20 minute amrap

100m run

2 KB thrusters

2 ball slams

100m run

4/4

100m run

6/6

100m run

8/8

100m run

10/10

etc...

C. Part 2

side lying banded clam shells x 10/side

plank banded SL raise x 10/side

V-ups x 10

x2-3 rounds

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Kevin Glass195
Friday, April 12, 2019

A. warm up

t-spine ext. rot. x 10

lunge complex x 10

inch worms x10

B. Part 1

:40 on / :20 off

rope slams

ski erg

dB supinated curls

uneven ball push ups

x4 rounds

C. Part 2

amrap 10:

5 burpees

10 double unders

15 sit ups

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Kevin Glass194
Thursday, April 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

Double DB reverse lunge step to SL (same leg) RDL x :30 right leg

Double DB reverse lunge step to SL (same leg) RDL x :30 left leg

Side delt raise x 10 reps @ 3020 tempo

x3 rounds

C. Part 2

teams of 2

10 minutes for max distance bike erg

p1 - sled push - 15/10 kilo

p2 - 500m bike erg

right into

3 minute amrap devil press

right into

teams of 2

max distance run in rest of time

switching every :20

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Kevin Glass193
Wednesday, April 10, 2019

A. Warm up

T-spine ex. rot. x 10/side

Cat cow stretch

bird dogs

dead bugs

B. Part 1

60 sec. DB alternating bench press

:20 rest

60 sec. bench DB row (:30/side) 2020 tempo

:20 rest

60 sec. Tricep ext. (:30/side) 2020 tempo

:20 rest

60 sec. side plank hold w/ alternating limb touches (:30/side)

:20 rest

2 rounds

C. Amrap

2 minutes on / 1 minute off x 5 rounds

20 ring rows or 5 pull ups

20 SA DB s2OH (10/side)

max calories on Assault bike

**rest on the bike erg or walking

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Kevin Glass192
Tuesday, April 9, 2019

A. warm up

walk

lunge complex

walk

inchworms

t-spine rotation

B. Part 1

25 minutes on the clock

7 rounds

300m ski erg

20 wall balls

20 double unders

in the remaining time

max calories/distance on runners

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Kevin Glass191
Monday, April 8, 2019

A. warm up

joint rotations

Cat/ Cow

Upper back t-spine ext. and rot.

Lunge complex

B. Part 1

:30 db lateral step ups

:30 DB press

:30 squat jumps (1/4 depth)

:30 rope slams

2 minutes on runners - getting faster every :20 for first minute and holding it for last 1 minute

x3 rounds

C. Part 2

amrap 15

12 cal row

6 Russian kb swings

3 barbell inverted rows

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Kevin Glass190
Friday, April 5, 2019

A. Warm Up

foam rolling for 3 minutes.

walking knee raises

walking quad stretches

walking hip stretches

B. Part 1

:30 dB RDL"s

rest :10

:30 double leg heal slides

rest :10

:30 dB bench press

rest :10

:30 side plank per side

x3 rounds

C. Amrap

2 minute amrap

2 db devil press

4 dB walking lunge steps

6 jump ropes

2 minute jog recovery

x3 rounds

into

team of 2

:30 on / :30 off x 3-4 rounds

battle rope slams

DB hang power snatch

Row

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Kevin Glass187
Thursday, April 4, 2019

A. Warm Up

Lunge complex

inch worms

skater squtas

side lying T's

side lying T-spine ext

B. Part 1

10 minute armap

2 DB front squats

2 no push up burpees

2 double unders

4/4/4

6/6/6

8/8/8

..

C. Amrap:

12-15 minutes

teams of 2

partner 1 runs 200m

part 2 amraps - sled or plate push down and back (x2)

+ amrap dB plank rows

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Kevin Glass186