Tuesday, April 23, 2019

A1. Half kneeling DB press x10/side x 3

A2. Rear delt flies x10-12 x 3

A3. Side Plank raises x15-20/side x3

B. Workout

"Starks"

2 minutes on / 2 minutes active recovery (x3)

2 wall walks

10/8 cal AB

2 minutes on / 2 minutes active recovery (x3)

4 sit ups

50m run

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Kevin Glass198
Monday, April 22, 2019

A1. Barbell back rack reverse lunge step

x10/side x 4

add 5-10 pounds from last week

A2. Supinated Barbell Bent Over Row

3020 tempo

x10-12x 4

add 5-10 pounds from last week

A3. Straight arm banded pull downs x20x4

B. Workout

"Night King"

in front of a 15 minute clock

10 minute run

then get as far as you can

3 db goblet squats

3 ball slams

6/6

9/9

12/12

etc...

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Kevin Glass197
Saturday, April 20, 2019

A. Power Clean + Power Jerk

10 minutes of skill work - building here

B. Teams of 2 must complete the following

900m run

50 Clean and jerks, 135/95 while partner hangs

2K ski erg

50 KHSPU while partner while partner holds barbell in front rack

200 double unders

50 burpees while partner holds barbell in DL position

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Kevin Glass195
Friday, April 19, 2019

A1. Goblet Front Foot elevated split squat

x6-8/side x 5

A2. Single arm unsupported KB row

2020 tempo

x10/side x 5

B. Workout

minute 0-10:00

amrap

200m run

10 walking lunge steps

rest 2:00

minute 12:00 - 15:00

amrap DB plank rows

minute 15:00 - finish

1500m row

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Kevin Glass194
Thursday, April 18, 2019

A. Push Press

4 reps x 3 sets

B1. tricep kick back

x10/side x 2

B2. Hollow Hold

x:20 x 2

C. workout

8 minute amrap

15 cal row

100' SB carry

rest 2:00

8 minute amrap

10 plank walk outs

100' Farmers carry, 55/35# per hand

5 K2E

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Kevin Glass193
Wednesday, April 17, 2019

A1. Kb sumo stance RDL

x12 @ 2010 tempo x 3

A2. Barbell curls

x10-12x 3

B. Workout

1 minute amrap

3 plate jumps

6 kb swings

amrap double unders

1 minute rest

1 minute AB @ hard effort

1 minute rest

x5 rounds

*score is double unders and total calories on aB

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Kevin Glass192
Tuesday, April 16, 2019

A1. Half kneeling DB press x10/side x 3

A2. Uneven carry

1 @ side

1 @ front rack

x50'/per

A3. KB sea-saw press x12/side x 3

A4. Seated Pike ups x15-20 x3

B. Workout

4 rounds

400m run

21 incline push ups

500m row

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Kevin Glass191
Monday, April 15, 2019

A1. Barbell back rack reverse lunge step

x10/side x 3

A2. Supinated Barbell Bent Over Row

3020 tempo

x10-12x 3

A3. Straight arm banded pull downs x20x3

B. Workout.

#1

3 cal AB

6 sit ups

9 DB thrusters

#2

3 ball slams

6 cal ski erg

9 air squats

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Kevin Glass190
Sunday, April 14, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A. Workout

Teams of 2

400m sled push @ 40/20 kilo

100 cal aB

400m sled drag @ 40/20 kilo

100 cal row

400m farmers walk, 55/35#

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Kevin Glass189
Saturday, April 13, 2019

A1. DB alternating incline bench press x8/side x 4

A2. Single leg RDL x8/side x 4 sets

A3. KB windmill x5/side x 4 sets

B. Workout

Teams of 2:

20 minute amrap

800m run

30 pull ups

30 kb swings (shoulder height) 70/55#

**break up the distance and reps anyway you want

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Kevin Glass188
Friday, April 12, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Back Squat

3 RM @ 4xx1 tempo @ 90% feel in 5 sets

A2. Barbell Curls

x12-15x 5

B. Workout

minute 0-5:00

1K row

minute 5:00-15:00

amrap 3.6.9.12...

goblet squats

push ups or scale to dips or SHSPU

minute 15:00-20:00

1K row

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Kevin Glass187
Thursday, April 11, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A. Overhead Squat work

12-15 minutes

working to a tough single

B. Workout

20 DB hang clean and jerks (50/35#) - 10/side

450m run

rest :90

x3

3 mintues on Assault bike

20 dB box step ups (one DB)

500m ski erg

res :90

x3

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Kevin Glass186
Wednesday, April 10, 2019

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

A. wide grip RDL

4020 x 8-10 x 4

B. Workout

minute 1 = 10 kb swings + 10 incline push ups

minue 2 = 15-20 wall balls

minute 3 = 15 no push up burpees

minute 4 = active rest = walk around/ bike

x5 rounds

C. Finisher (for those who have time)

1 set max doubles unders

1 set max farmers hold @ 70/55# per hand

rest 1-2 minutes

x2-3

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Kevin Glass185
Tuesday, April 9, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Wide grip bench press

@ 2020 tempo

3 RM in 4 sets

A2. Barbell Bent Over Row

x10 x 4

A3. Hollow hold/ arch hold

:20/:20 x 4

B. Workout

4 rounds for time.

12 DB strict press

400m run

12 sit ups

C. Finisher

tricep ext. x15

curls x 15

x2-3

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Kevin Glass184
Monday, April 8, 2019

side lying db ext. rot. x 10/side x 3

Prone 90/90 x 10 x 2

Trap 3 raise x 10/side x 2

DB high pull @ 20-30% of bodyweight x 10/side x 2

Single arm farmers walk x 100'/side

A. front rack reverse lunge step

10/side x 3 - add weight from las week

B1. DB walking lunge steps

10/side x 2 sets

each one with a slow controlled lower

B2. Bent Over KB Row

x12/side x 2

add weight from KB's or DB's

C. Workout

in front of a clock for 20:00

minue 0-9:00

18/14 cal row

9 ball slams or battle ropes for 15sec.

minute 11:00 -20:00

18/14 cal AB

50' SB carry

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Kevin Glass183
Sunday, April 7, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A. Workout

"Dante's inferno"

40 minutes - teams of 2

33 cal row

33 cal AB

33 cal ski erg

top of every 5 minutes - each person do a 50' heavy sled push

break this up however you want per set.. move fluidly

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Kevin Glass182
Saturday, April 6, 2019

A1. DB sea-saw press

3sec. lower for 5/side x 4 sets

add 5-10 pounds to dB's

A2. Front delt raise

x12-15 x 4 sets

same weight as last week

A3. Single arm farmers walk

x50'/side x 4 sets

go a bit more this week

B. Workout

Teams of 2:

150 cal row (shared)

125 DB hang power snatch; 50/35# (alternating arms and shared)

100 cal aB (shared)

75 incline push ups - shared

450m run as a team

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Kevin Glass181
Friday, April 5, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Back Squat

3 RM @ 4xx1 tempo @ 85% feel in 5 sets

A2. Pendlay row

x10-12 x 5 sets

B. Workout

30 box step ups,

6 hanging knee raises

24 box step ups,

12 hanging knee raises

18 box step ups,

18 hanging knee raises

12 box step ups,

24 hanging knee raises

6 box step ups,

30 hanging knee raises

C. Finisher

delt routine (front/side/rear) x 10 per

supine curls x 12-15

x2-3 sets

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Kevin Glass180
Thursday, April 4, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A. 10 minutes

A1 . RnT spilt stance squat w/ DB x10/side x 3

A2 . DB side lying ext. rot.x 10/side

A3. KB windmill x 7/side

B. EMOM Thursday

top of every 2 minutes x 4 rounds

1 = 300-400m run

2 = 20 Russian kb swings / 10 cal AB

3 = 20 wall balls / 10 cal ski

should have around 30 seconds of recovery per section

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Kevin Glass179