Wednesday, April 23rd

Workout of the Day:

A. Deadlift
*If you don’t know your 1 Rep Max we’re finding it today – If you do:

Set 1 – 10 Reps @55%
Set 2 – 10 Reps @65%
Set 3 – 6 Reps @75%
Set 4 – 8 Reps @80%
Set 5 – 6 Reps @85%
Set 6 – 4 Reps @95%

B. 3 Min AMRAP *rest 2 min* 5 Min AMRAP *rest 3 min* 7 Min AMRAP 

  • 10 Power Cleans (135//93) rx+ (185/123)
  • 20 HR Push-Ups rx+ Parallette Push-Ups
  • 30 KB Swings (53/35) rx+ (70/53)
  • 40 Air Squats rx+ Pistols
  • 50 Pull-Ups rx+ CTB Pull-Ups

Check it out

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1 Quick Way To Naturually Increase Testosterone: Sleep w/ Dr. Kirk Parsley – EPISODE 113
https://www.youtube.com/watch?v=ZS-SkALrMN8

Friday, April 18th

IMG_9089

Nick and Skyler busting out a set of kettle bell swings!!! P.S. she’s a beast!!!!

Wod

A) Strict Press

2-2-2-2 (not too heavy, still going up in weight each set)

B) 1 Attempt Max: Plank Hold

C) ” Jackie”

-1000 meter row

- 50 thrusters (45/33)

- 30 Pullups

FOR TIME

Monday, April 14th

Workout of the Day:

A. 5 Sets of 2 Power Snatch + 3 Overhead Squat
    rx+ Set 1 @60% Set 2 @70% Sets 3-5 @80%

B. For Time

400m Run
21-15-9-9-15-21
Deadlift (155/103) rx+(185/133)
Burpees rx+(Bumper Plate Burpees 35/25)
400m Run