Saturday, February 16, 2019

A. Warm up

joint rotations

side lying crossbody ext.

abductor stretch

Bridge

half kneeling hamstring stretch.

B. Part 1

:20 weighted wall sit

:40 1/4 squat DB squats

2:00 bike erg

x3 rounds

rest 1:00

:20 on / :10 off barbell curls (pause @ isometric for :10 rest) x 2

:60 ski erg

x3

C. amrap (TTE)

5-10-15-20....

cal row

ball slams

double unders

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Kevin Glass139
Friday, February 15, 2019

A. Warm up

worlds greatest stretch

joint rotations

Inch worms

Side lying t's

B. Part 1

Teams of 2

400m run

-while partner amraps the following-

3 double KB SDHP

6 DB skull crushers

9 sit ups

20 minutes

C. Part 2

10 rull cans

10 straight arm prone t's

10 hammer curls

x3 rounds

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Kevin Glass138
Thursday, February 14, 2019

A. Warm up

Worlds greatest stretch

inch worms

Cat/ Cow

quadruped t-spine ext to rotation

B. Part 1

3x through the below:

DB weighted reverse lunge step x 10 right leg

split stance jump w/ same lead leg x 5

DB weighted reverse lunge step x 10 left leg

split stance jump w/ same lead leg x 5

2 minutes of tabata plate rows w/ hold up top for the :10

C. Part 2

amrap (TTE)

100m run

10 cal aB

10x dB no push up burpee (keep DB's by side when you stand up)

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Kevin Glass137
Wednesday, February 13, 2019

A. Warm up

joint rotations

walking knee raises

walking quad stretches

walking hip ext. rot.

Standing lat stretch

B. Part 1

2 cycles through of the below.

Teams of 2

6 minutes

sled push out and back while partner does front lat raises/ wall sit (20kilo on sled)

rest 1 minute

6 minutes

250m bike erg while partner does rope slams

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Kevin Glass136
Tuesday, February 12, 2019

A. Warm up

Upper bach ext. on roller

Lats on roller

Cat / cow stretch

Squat to stand

walking good morning

B. Part 1

12 minutes

2.4.6.8.10...

double leg heal slide

DB bench press

v-ups

C. Part 2

12 minute amrap

kb swing x 10 (shoulder height only)

Push ups x 10

weighted tuck ups x 10 (switch ball from knees to hands)

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Kevin Glass135
Monday, February 11, 2019

A. Warm up

joint rotations

worlds greatest stretch

t-spine ext. and rotation

Inch worms.

B. Part 1

teams of 2:

running (switching ever minute) max distance in 10 minutes

C. Part 2

5 minutes - ascending by 1's

goblet squat

pull ups

rest 1 minute

5 minutes - ascending by 1's

SL box push offs

ball slam

D. Part 3

teams of 2

1 minute run / 1 minute rest - max distance in 6 minutes

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Kevin Glass134
Saturday, February 9, 2019

A. Warm up

joint rotations

Side lying T's

Cat / Cow

Down dog / up dog

inch worms

B. Part 1

Prone DB Rows x 12-15 reps

Goblet reverse lunge step x 6/side

DB side lying ext. rot. x 10/side

x4 rounds

C. Part 2

Teams of 2:

max wall balls in 4 minutes (time keeper is 200m run)

max Barbell inverted rows in 4 minutes (time keeper is 500m bike erg)

2K row for time - switching every minutes = sprint here

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Kevin Glass132
Friday, February 8, 2019

A. Warm up

upper back rotational work

Side lying T's

Side lying ext. rot.

lunge complex

B. 22 minute amrap

Teams of 2 -

1 mile buy in on the runners - switch when you want

then

amrap the following:

5 pull ups

5 Single arm DB hang power clean to OH/side

10 double unders or 20 singles

C. Finisher

Toe Touches x 20

rotational bicycle kicks x 20

alternating v-ups x 10

x3 rounds

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Kevin Glass131
Thursday, February 7, 2019

A. Warm up

Foam roll lats and upper back

lateral squats x 5/side

Prone trap 3 raise

pigeon pose to half kneeling quad stretch

B. Part 1

Tabata - get a bit heavier this week

DB bench press (rest with DB straight up)

plate row (rest with plate held @ chest)

Sled push (rest in squat position)

Assault bike

C. Part 2

amrap:

100m run

5 sit ups (add 5 reps each time)

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Kevin Glass130
Wednesday, February 6, 2019

A. WARM UP

joint rotations

T-spine ext. rot.

Lunge Complex

Inch Worms

B. Part 1

11 minute amrap

2.4.6.8.10

DB Thrusters

burpee

**run 100m after each set

rest 1-2 minutes

11 minute amrap

2.4.6.8.10...

Double DB Hang to OH

ball slam

.25 AB after each set

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Kevin Glass129
Tuesday, February 5, 2019

A. WARM UP

Side lying dB ext. rot. x 8/side

Squat to stand

walking good mornings

x-band walk

B. Part 1

KB Sumo DL (double) x 30x1 for :30

rest :15

Banded KB sea-saw press x :30

rest :15

Single leg heal slide w/ hip ext. eccentric x :30

rest :15

Ball push ups (rest/pause sets) x amrap for :60

rest :20-:30

x5 rounds

C. Part 2

amrap:

20 flutter kicks

15 kb swing (shoulder height)

10 cal ski erg

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Kevin Glass128
Monday, February 4, 2019

A. Warm up

joint rotations

Cat / Cow stretch

lunge complex

Inch worms

B. Part 1

Stations - 1 minute station x 4 rounds

1 = wall sit DB curls

2 = Running

3 = Tempo Goblet squats, 4040 tempo

4 = Bike erg

5 = Barbell Curls (5 sec. lower each time)

C. Part 2

amrap

3.6.9.12...

cal row

double unders

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Kevin Glass127
Saturday, February 2, 2019

A. Warm up

B. Workout

3 minutes on / 1 minutes off

450m row (should take around 2 minutes)

amrap DB plank rows

x3

3 minutes on / 1 minute off

20 cal on AB (should take around 2 minutes)

amrap DB thrusters

x3

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Kevin Glass125
Friday, February 1, 2019

A. Warm up

Greatest stretch in the world

inch worms

Banded BTN press downs

Banded pull aparts

B. Workout

Teams of 2

x20 minutes

one person runs for 300-400m

partner amraps (10 KB Dead lifts / 20 box jumps with step down / 30 jump ropes)

C. Finisher

tricep kick backs x 10

full cans x 10

plank rotations x 10

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Kevin Glass124
Thursday, January 31, 2019

A. Warm up

shoulder rotations

hip rotations

Lunge steps with lat stretch

arm circles

squat to stands

B. Part 1.

6 rounds

:30 DB box step ups

:30 Ring Rows

:30 reverse lunge step

:30 hammer curls

rest 1:00

C. Part 2

10 minutes

5 wall balls

10 inertia wave slams to ground

15 DB strict press

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Kevin Glass123
Wednesday, January 30, 2019

A. Warm up

Joint rotations

greatest stretch in the world

inch worms

shoulder taps

B. Part 1.

3 minute run

2 minute Bike

1 minute Row

rest 1 minute

6 minute amrap

50' sled push - no weight - running

50 double unders

10 no push up plate to OH

rest 1 minute

(2 rounds)

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Kevin Glass122
Tuesday, January 29, 2019

A. Warm up

:30 lat rolling

:30 pec rolling

:30 quad rolling

Cat Cow stretch

walking good morning.

B. Part 1.

2 rounds through:

2 minute station

(5 SL DB good mornings / 10 DB strict press)

rest :30

2 minute station

(SL heal slide w/ eccentric focus / Delt routine x 5movement)

rest :30

2 minute station

(plate skull crushers x 10 / mcgill sit ups x 10)

C. Part 2.

10-12 minute amrap

10 flutter kicks

10 Russian kb swings

10 cal ski erg

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Kevin Glass121