Saturday, August 24, 2019

A1. Incline DB bench press

3020 tempo x 5-7 reps x 5 sets

A2. Barbell Curls

x12-15 reps x 5 sets

B. Workout

teams of 2 must complete the following.

200/150 cal row

450m SB carry

150/125 cal aB

450m farmers carry, 55/35#

100 CTB pull ups

450m sled push @ 1x45/1x25

50 HSPU or 30 wall walks

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Kevin Glass321
Friday, August 23, 2019

A1. DB goblet squat

3020 tempo

x6-8reps x 5 sets

A2. Single arm unsupported KB row

21x2 x 6-8/side x 5 sets

A3, DB side lying ext. rot.

x10/side x 5 sets

B. Workout

5 rounds for time

15 DB front squat,

15 cal row

15 step down box jumps,

C. finisher

side plank hold x :30/side x 3 sets

banded face pulls x 20 x 3 sets

tricep ext. x 10/side x 3 sets

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Kevin Glass319
Thursday, August 22, 2019

A1. Seated KB alternating press

x8/side x 5

same weight as last week

A2. Barbell bent over row

3021 tempo

x6-8 reps x 5 sets

A3. Tall kneeling DB hammer curls

x8-10 x 5

2020 tempo

B. Workout

in front of a clock for 20:00

Last man standing:

On the 2 minutes until you no longer can progress - max of 14 minutes **if you hit it early drop down to what you can maintain and stay there

:20 infinity rope - fast turnover

40' sB carry

6 calories on ski erg (calories increase by 2/1 every 2:00 - can also use AB here)

@ the 15:00 mark

20 jump ropes

6 strict DB press

20 sit ups

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Kevin Glass319
Wednesday, August 21, 2019

A1. Sumo Dead lift

3 reps @ 31x1 tempo

building to 90% feel over 5 sets

A2. Side delt raises

x8-10/side x 5 sets

*same weight as last week

B. Workout

21 kb swing

900m run

21 kb swings

900m run

21 kb swings

900m run

42 calories on bike

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Kevin Glass318
Tuesday, August 20, 2019

A1, Single arm DB push jerk

hold each rep for 2 sec. OH showing good support.

x3 reps /side x 5 sets

**look to add 5 pounds to DB from last week across the board..

A2. Barbell bent over row

x3-5 reps x 5 sets

**use the same weight as last week

A3. rear delt raises

x10-12 reps x 5 sets

B. Workout

in front of a clock for 20:00

Minute 0-5:00

21-15-9

Cal aB

ball slams

Minute 5:00 - 10:00

9-15-21

Cal AB

Push Press

Minute 10:00- 20:00

:20 plank hold

10 cal ski erg

:20 farmers carry

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Kevin Glass317
Monday, August 19, 2019

A. Hang Squat Clean

10-12 minutes working on good form with moderate weight.

if this is tough

then sub in

DB walking lunge steps x 10/side

Single leg hip thrust x 10/side

DB Row x 10/side

B. DB lateral cross body step ups

20/15" box

4-6/side x 3 sets

rest :10 bt. legs

*use the same weight as last week

**after each set complete 10 DB bent over rows @ 2020 tempo

C. Workout

:30 DB thrusters

:30 rest

:30 no push up burpees

:30 rest

3:00 on the clock to row 500m

x4 rounds

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Kevin Glass316
Sunday, August 18, 2019

Workout.

teams of 2 must complete the following

max rounds in 30:00

35/30 cal aB

50m sled sprint, 45/25# on top

50m SB carry

35/20 cal ski erg

**after each round completed you must, as a team, complete 150 double unders

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Kevin Glass315
Saturday, August 17, 2019

A1. Incline DB bench press

3020 tempo x 5-7 reps x 4 sets

A2. Weighted chin ups

x5-7 reps x 4 sets

B. Workout

teams of 2 must complete the following.

max rounds in 20 minutes

5 HSPU

10 pull ups

15 kb swings, 55/35#

200m run

**this workout is done waterfall style

**you cannot start the next round until your partner finishes the 200m run

**sub for HSPU is 3/2 wall walks

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Kevin Glass314
Friday, August 16, 2019

A1. Frankenstein Squat

work up to 3 reps @ 80% feel over 5 sets

each one has a 1sec. pause in the bottom

A2. Single arm unsupported KB row

21x2 x 6-8/side x 5 sets

A3. DB side lying ext. rot

x10/side x 5 sets

B. Workout

5 rounds for time

450m run

10/11/12/13/14 DB front squats

***each round add 1 rep to the DB hang squat clean

C. finisher

side plank hold x :30/side x 3 sets

banded face pulls x 20 x 3 sets

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Kevin Glass313
Thursday, August 15, 2019

A1. Seated KB alternating press

x8/side x 4

build from last week a bit

A2. Bent over rear delt raises

x10-12 x 4

A3. Tall kneeling DB hammer curls

x8-10 x 4

2020 tempo

B. Workout

teams of 2 (1 minute on 1 minute off)

Top of every minute for 8:00

1-2 burpees + max calorie row

immediately into

Top of every minute for 8:00

5 hanging knee raises+ max calorie ski erg

immediately into

Top of every minute for 8:00

7 inverted push ups + max calorie row

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Kevin Glass312
Wednesday, August 14, 2019

A1. Sumo Dead lift

3 reps @ 31x1 tempo

building to 80% feel over 5 sets

A2. Side delt raises.

x8-10/side x 5 sets

*add slightly more weight from last week

B. Workout.

2 minutes on / 1 minute off x4 rounds

10x kb swings

6x box jumps

rest 3:00

6 minute amrap

40' SB carry

30 mountain climbers

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Kevin Glass311
Tuesday, August 13, 2019

A1. Single arm DB push jerk

hold each rep for 2 sec. OH showing good support.

x4 reps /side x 5 sets

**use final weight last week across the board for all 5 sets

A2. Weighted Ring rows

x3-5 reps x 5 sets

A3. Uneven carry

one KB OH and one KB in front rack

x50'per x 5 sets

**build upon last week across the board

B. Workout

in front of a clock for 20:00

2 rounds

10/8 cal aB

10 ball slams

10 no push up burpee plate jump

450m run

2 rounds

15/12 cal AB

15 ball slams

15 no push up burpee plate jump

450m run

2 rounds

20/16 cal AB

20 ball slams

20 no push up burpee plate jump

450m run

etc...

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Kevin Glass310
Monday, August 12, 2019

A. Squat Clean.

work up to a good single @ around 80% feel.

then

hit 4 good reps at this weight.

12 minutes for this.

B. DB lateral cross body step ups.

20/15" box

3-5/side x 3 sets

rest :10 bt. legs

*add 5 pounds from last week to dB's

**after each set complete 10 DB bent over rows

C. Workout.

top of every 5 minutes complete the following (4 rounds)

500m row

20 KB goblet squats

55 single unders

**each round should be around 3:30-4:00

**adjust distance or reps to make sure this happens

**look to keep all times the same for all rounds

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Kevin Glass309
Saturday, August 10, 2019

A1. Incline DB bench press

3020 tempo x 5-7 reps x 4 sets

A2. Weighted chin ups

x5-7 reps x 4 sets

B. Workout

teams of 2 must complete the following.

100 T2Bå

200 push ups

300 calories on the rower

**one person must always be on the rower

**the other parnter can partion and work onthe push ups and T2B in any way they want (Cindy style)

**when the teams finish the T2B and push ups if therower still has claories left they can both work on it together.å

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Kevin Glass307
Friday, August 9, 2019

A1. Frankenstein Squat

work up to 3 reps @ 70% feel over 5 sets

each one has a 1sec. pause in the bottom

A2. Double DB bent over row

x10-12 reps x 5 sets

A3. DB side lying ext. rot

x10/side x 5 sets

B. Workout

in front of a clock for 10:00

10.9.8.7.6.5....1

dB hang clean

db thruster

**if you finish early amrap dB farmers carry in 50' increments

rest 3:00

then from 13:00 - 20:00 amrap the following

200m run

10 double unders

10 v-ups

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Kevin Glass306
Thursday, August 8, 2019

A1. Seated KB alternating press x8/side x 4

A2. Bent over rear delt raises x10-12 x 4

A3. Side Plank hold x:20-:30 /side x 4

B. Workout

25:00 on the clock - teams of 2 - max rounds

50/40 cal ski erg

50/40 cal aB

1:30 on infinity rope

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Kevin Glass305
Wednesday, August 7, 2019

A1. Sumo Dead lift

3 reps @ 31x1 tempo

building to 70% feel over 5 sets

A2. Side delt raises

x8-10/side x 5 sets

B. Workout

48 jump ropes

8 kb swings

24 walking lunge steps

x3 rounds @ 80-85%

~400m recovery jog

x23 minutes

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Kevin Glass304
Tuesday, August 6, 2019

A1. Single arm DB push jerk.

hold each rep for 2 sec. OH showing good support.

x5 reps /side x 5 sets

A2. KB bent over row

x6-8/side x 5 sets

A3. Uneven carry

one KB OH and one KB in front rack

x50'per x 5 sets

B. Workout

13 minute amrap - ascending ladder

3 ring rows

3 DB push press

3 box step ups per leg

6/6/6

9/9/9

12/12/12

rest 2:00

@ the 15:00 minute mark complete the following:

250m row damper of 10/7

7 no push up burpee

x3 rounds

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Kevin Glass303