07.12.2018

Workout for 07.12.2018:

Deadlift: 10 – 8 – 6 – 5 – 4 – 3 – 2 – 1

Front Squat: 10 – 10 – 8 – 8 – 6 – 6

Back Squat: 10 – 10 – 8 – 8 – 6 – 6

Romanian Deadlifts: 4 X 8

Glute-Ham Developer: 4 X 8

Step Ups: 4 X 8

Bulgarian Split Squats: 4 X 8

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07.10.2018

Workout for 07.10.2018:

Muscle Cleans: 8 X 6

Weighted Pull Ups: 8 X 3

Bent-Over Rows: 8 X 8

Shrugs: 4 X 15

Upright Rows: 8 X 10

Bicep Curls: 4 X 10

Back Extensions: 8 X 10

07.03.3018

Workout for 07.03.2018:

Back Squat: 10 – 8 – 6 – 4 – 2

Front Squat: 10 – 8 – 6 – 4 – 2

Deadlift: 5 – 4 – 3 – 2 – 1

Superset Romanian Deadlift and Reverse Lunge:

Romanian Deadlift: 4 X 8

Reverse Lunge: 4 X 10

Superset Glute Ham Raise and Split Squat:

Glute Ham Raise: 4 X 10

Split Squat: 4 X 10

06.22.2018

Workout for 06.22.2018:

Hang Cleans: 5 – 4 – 3 – 2 – 1

Weighted Pull Ups: 3 – 3 – 2 – 2 – 1 – 1

Shrugs: 4 X 15

1 Minute AMRAP for each exercise:

Pull Ups

W: 29

Jeremiah: 27

Burpees

W: 20

Jeremiah: 19

Upright Rows (45#)

W: 35

Jeremiah: 40

Palm-Release Push Ups

W: 35

Jeremiah: 32

Reverse Curls (45#)

W: 29

Jeremiah: 31

06.20.2018

Workout for 06.20.2018:

GHD Sit Ups: 4 X 10

Met-Con:

5 Rounds of Tabata Pairs (20 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, rotate)

Box Jumps (18″)

Lunges (35#)

Dumbbell Side Bends (35#)

Air Squats

Split Squats (65#)

Kettlebell Figure Eights (35#)

05.24.2018

Workout for 05.24.2018:

TRX Y Lateral Raises: 1 X 15

TRX Push Ups: 1 X 20

TRX Single-Leg Squat: 1 X 15

TRX Plank: 1 X 30 seconds

Bench Press: 4 X 10

Bent-Over Rows: 4 X 10

Push Press: 4 X 10

Weighted Static Holds (Pull Ups): 4 X 15 seconds

Metabolic Conditioning #1:

Tabata with Sandbags:

Rotational Swings

Alternating Shoulder to Shoulder Press

Rotating Reverse Lunges

Clean and Press

Metabolic Conditioning #2:

25 Sandbag Tosses Over Shoulder from Ground