September 13, 2019
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LaBrake 09.13.2019

AM: Reverse Hypers, Smolov 7 x 5 @ 225

PM: 500 m row @ 2:00 effort
3 rounds (10 kb swings, 3 gob squats, 4 half kneeling halos each side) @ 24kg

500 m row @ 1:50 effort
6 rounds( 8 gob sqts @ 32kg, 30 yard sled push @ 4 45s, 5 pull ups)

500 m row @ 1:40 effort

5 rounds ( 5 power cleans @ 135, 5 curls 5 oh press 5 bent over rows @ 25)

5 x 100 m @ 1:25 effort

September 13, 2019
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Bishop 9-13-19

Dynamic W/U

Then:

5×5 OH Squat: @ 65,95,105,115,125#

3×5 @ 85#

3×4 @ 95#

3×3 @ 100#

2×2 @ 105#

6×1 @ 115#

Then:

5 rounds of 5x Deadlift + 10 split squat jumps. DL @ 225,225,225,250,250#

Then:

3x (1-6) Pull up ladder

September 13, 2019
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DeSapio 09-11-19

4 Rounds Double KB Flow @ 44lbs:

Swing x 10

Snatch x 10

Front Squat x 10

Clean/Press x 10

PushUp x 10

Bent Over Row x 10

 

30lb Med Ball Over Head

Leg Lift x 40

4 Count Flutter Kick x 20

Toe Touches x 30

2 Count V-Up x 20

 

September 12, 2019
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LaBrake 09.11.2019

changed it up a bit to give my body a break from heavy stuff.

stretched

RFESS work 2 x 10 ea leg @ 24 kg super set with SLDL @ 30

then 3 x 5 ea leg @ 2 x 24kg bells

then

5 min of (2 burpees 1 tire flip partner workout (flip tire back and forth), i think we got to 40 tire flips each.

September 10, 2019
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DeSapio 09-10-19

53lb KB

KB Snatch x 10 (5 each)

Burpee Box Jump Over @ 24″ x 15

KB Snatch x 20 (10 each)

Burpee Box Jump Over @ 24″ x 15

KB Snatch x 30 (15 each)

Burpee Box Jump Over @ 24″ x 15

KB Snatch x 40 (20 each)

Burpee Box Jump Over @ 24″ x 15

KB Snatch x 50 (25 each)

Burpee Box Jump Over @ 24″ x 15

 

Reverse Lunge

4 Rounds: 154 x 10 each leg

 

Hold 30lb med ball up over face:

Leg Lifts x 40

Flutter Kick x 20

Toe Touches x 40

2 Count V-Up x 20

Bicycle Crunches x 50

 

September 10, 2019
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DeSapio 09-09-19

AM:

800 meter run x 2

600 meter run

400 meter run

PM:

30 min AMRAP @ 62lb KBs : finished 6 rounds

Mr. Spectacular @ x 5

KB Overhead Carry x 25 meters

KB Swing x 25

Farmer Carry x 25 meters