Friday, July 19, 2019

A1. Back Squat

6 reps @ 2020 tempo @ 70% x 5 sets

rest :60

**same weight as last week

A2. Stiff Legged Deadlift

x8 reps x 5 sets

rest :60

@2021 tempo

B. Workout

13 minutes

2.4.6.8....

thruster

calorie row

rest 2:00

3:00 amrap

distance on ski erg

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Kevin Glass285
Thursday, July 18, 2019

A. Push Jerk

3 reps

each one with a 2-3 sec. lower and pause on shoulders before starting the second rep

rest :60

x5 sets

**use 80% of your last lift from last week

B. 3 sets

10 dB skull crushers @ 2020 tempo

rest :10

10 curls @ 2020 tempo

rest :10

100'Sandbag carry r

est :30

C. Workout

3 minutes on the clock/ 2 minutes actively moving for rest x 4 rounds

10 ball slams

200m run

amrap calories on bike erg in rest of time

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Kevin Glass284
Wednesday, July 17, 2019

A. Power Clean

1 Power Clean then 5sec. decent back down to the ground (x2)

complete 5 sets in this complex @ last weight you used last week

B. Workout

10 double KB DL.

10 lunge steps

2:00 row

x2 rounds

450m run

x25 minutes

**complete 2 rounds @ 80-85% effort

**recover run

repeat for 25 minutes

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Kevin Glass283
Tuesday, July 16, 2019

A. Single arm DB push press

x5/side x 5 sets

21x1 tempo

*same weight as last week

B. Barbell inverted rows

3133 tempo

x5-8 reps x 5 sets

**add weight with a vest or plate if you can hit tempo

C. Workout

12 minute amrap

:20 ski erg

:20 push ups

:20 jump rope

rest 3:00

450m famrers carry, single arm

2:00 plank

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Kevin Glass282
Monday, July 15, 2019

A1. Back Squat

3 sec. lower

3 sec. pause

3 sec. stand

3 reps x 5 sets

@65-70%2

*we are looking to use the same weight as last week, just doing more reps this week.

A2. Double KB pendlay row

x10/side x 5 sets

B. Workout

3 minutes on / 1 minute off x 5 rounds

10 goblet squats

10 low box burpees

max calories on the AB in rest of time

**make each round repeatable with calorie output on bike

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Kevin Glass281
Saturday, July 13, 2019

A1. Close Grip Bench Press

1111 tempo

x6-8 reps x 5 sets

A2. Strict / weighted chin up

pull as high as you can and hold for 2 sec.

x3-5 reps x 5 sets

B. Workout

Teams of 2:

21-15-9-9-15-21 (share all reps)

CTB pull ups

Sandbag to shoulder

+

450m sB carry

+

21-15-9-9-15-21

push ups

cal ski erg

+

450m sB carry

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Kevin Glass279
Friday, July 12, 2019

A1. Back Squat

6 reps @ 2020 tempo @ 70% x 4 sets

rest :15

A2. Assault Bike sprint

max calories in :60 holding a repeatable pace x 4 sets

rest :60

B. Workout

6 minute amrap

20 DB hang power snatch (10/side- alternating)

20 no push up burpee

rest 2:00

:40 on / :20 off for reps and distance

air squat

ski erg

run

1:00 rest

x4 rounds

ski erg

run

1:00 rest

x4 rounds

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Kevin Glass278
Thursday, July 11, 2019

A. Push Jerk

2 reps

each one with a 2-3 sec. lower and pause on shoulders before starting the second rep

rest :60

x4 sets- building

B. 3 sets

10 dB skull crushers @ 2020 tempo

rest :10

10 curls @ 2020 tempo

rest :10

100' Farmers carry - heavy

rest :30

C. Workout

::90 infinity rope

:90 jump rope or run

:90 Bike erg

:90 rest

x 4 rounds

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Kevin Glass277
Wednesday, July 10, 2019

A. Power Clean

1 Power Clean then 5sec. decent back down to the ground (x2)

x10 minutes working on weights around RPE of 7-8

B. Workout

30 minutes on the clock for max rounds

400m run (200m shuttle run x 2)

20 sit ups

20 russain kb swings

rest :60 bt. rounds

**each person go at your own pace here

**keep working for the whole time

**look to track your rounds and keep them consistent for each go

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Kevin Glass
Tuesday, July 9, 2019

A. Single arm DB push press x5/side x 4 sets

21x1 tempo

B. Banded Face Pulls x12-15x4 sets

C. Workout

7 minute amrap

15 DB press

15 box jumps w/ step down

rest 3:00

10 minute amrap

15/11 cal AB

15 inverted push ups

45 jump ropes

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Kevin Glass275
Monday, July 8, 2019

A1. Back Squat

3 sec. lower

3 sec. pause

3 sec. stand

2 reps x 5 sets

A2. Double KB pendlay row x8/side x 5 sets

B. Workout

top of every 10 minutes for 2 rounds

3:00 row

450m run

30 no push up burpee ball slam

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Kevin Glass274
Saturday, July 6, 2019

A1. Single leg crossbody RDL. x8/side x3- 4

same weight as last week, work on flatter back positioning this week

A2. DB hammer bench press.

3020 tempo x10 x 3-4

A3. Seated DB hammer curls x10 x 3-4

B. Workout.

Teams of 2:

50 DB devil press, 50/35#

100 cal AB

50 deficit push ups each (3" deficit)

100 cal AB

50 DB devil press, 50/35#

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Kevin Glass272
Friday, July 5, 2019

A. 12 minutes

DB box step ups x 8/side

Bottoms up KB press x 8/side

side plank hold x :20/side

build heavier then last week

B. Workout

20 goblet squats

20 ball slams

15/12 cal AB

x20 minutes

C. Finisher

2-3 sets

DB hammer curls x 10

ball push ups x 10-12

Vertical toe touches x 30

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Kevin Glass271
Thursday, July 4, 2019

Happy 4th of July!!

Workout

Teams of 2

7 Rounds for Time

600m Run

17 DB Devil’s Press, 50/35#

76 Double Unders

**teams must run together

**Teams can share the reps for the Devil’s Press and double unders as they want

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Kevin Glass270
Wednesday, July 3, 2019

A1. dB lateral squats x8/side x 3

building in weight from what you did last week

A2. DB bent over row

3111 tempo x 4-6/side x 3

A3. Banded pull aparts

*shoulders externally rotated

x20 reps x 3 sets

B. Workout

A1. dB lateral squats x8/side x 3

building in weight from what you did last week

A2. DB bent over row

3111 tempo x 4-6/side x 3

A3. Banded pull aparts

*shoulders externally rotated

x20 reps x 3 sets

B. Workout

5 minutes on / 1 minute off x 4 rounds

20 burpee pull ups

100' DB walking lunge, 50/35#

max calorie AB

**look to get the same paces each round

**can scale up to 10 burpee bar or ring MU

**the DB walking lunge steps are done 25' (x4) - you must turn around

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Kevin Glass269
Tuesday, July 2, 2019

A. Dead lift

every 2 minutes perform 2 reps for 10 minutes

**building this week to a tough double

B1. seated alternating DB press x10/side x 2

rest :20

B2. DB tricep roll backs x12-15x2

rest :60

C. Workout

20 minutes on the clock:

3 rounds {7 dB strict press / 14 Step down box jumps / 21 weighted single unders}

1500m bike erg

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Kevin Glass268
Monday, July 1, 2019

A1. Barbell back rack reverse lunge step

build to a heavy set of 8 reps over 4 sets

A2. Supinated Barbell Bent Over Row

3020 tempo

8 reps x 4 sets

add 5-10% from last week

A3. Single Arm Farmers carry

x50'/side x 4 sets

B. Workout

3 minutes on / 1 minutes off

30/24 cal row

15 sit ups

amrap wall balls

x5 rounds for max thrusters

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Kevin Glass267