Posts in Daily Workouts
7-20-19

1. 10min Physical Assessment

2. 20min fit w/ friend
300m run
21 burpee
300m run
21 wall ball
300m run
15 wall ball
300m run
15 burpee
300m run
9 burpee
300m run
9 wall ball

*alt 100m runs d/b if finish before 20min

7-19-2019

1. strength
EMOMx8
5/5 DB snatch

2. cardio
EMOMx8
:30 jump rope

3. cardio
16min fit w/ friend
10 tuck up
25' bear crawl
10 ball slam
25' gorilla crawl
*friend rows

7-17-2019

1. activation
a. 3x10/10 DB kickbacks
b. 3x10 ring row

2. strength
10min build to heavy 5 rep bench press

3. strength
every 3min
3x10 @60%, 10 @50%, 10 @40%

4. strength
4x 10,10,10 DB curl rest 2min

5. core
:20/:10x8 lying K2E

7-16-2019

1. cardio
a. 8min cycle
20 bike cals
20 light unbroken BB press

2min rest

b. 8min cycle
20 row cals
20 sit ups

2min rest

c. 10min cycle
:30 FLR
20 step ups
:30 bent over plate hold
20 glute bridge

7-15-2019

1. activation
a. 3x10 banded kneeling squats
b. 3x5/5 bird dog

2. strength
Every :75 x 5 sets
10 DB front squats

3. cardio
2min/2minx5
10 push ups
100m run d/b
bear hug carry d/b w/time remaining

7-12-2019

1. activation
a. 3x10 DB bench fly
b. 3x20 banded tri pull down

2. strength
10min build to heavy 3 rep bench press

3. 3x10 @65% of part 2 (12,14,16)

4. cardio
2min(:20 trans)/2min(:20 trans)x4 row repeats