Blog Archives

CHEST AND BACK

2/13/2017

CIRCUIT 1 (3X SETS)

Barbell Bench Press 10r
Dips :30 sec
Up Downs 10r

CIRCUIT 2 (3X SETS)

VBar Back Row 10r
Ring Rows :30 sec
Burpees 10r

CIRCUIT 3 (3X SETS)

Push Up w/ Row 16r
Single Arm Dumbbell Back Row 12r each arm
Side Plyo Lunges :30 sec

CIRCUIT 4 (3X SETS)

Incline Dumbbell Bench Press 12r
Push Ups :30 sec
Mountain CLimbers :30 sec

HIIT

2/9/2017

CIRCUIT 1 (4X Sets)

Push Up w/ Row 12r
Wood Chops 24r

CIRCUIT 2 (4X SETS)

Single Arm Cable Rows 12r each
400m Run

CIRCUIT 3 (3X SETS)

Ring Rows :30 sec
Burpees :30 Sec

CIRCUIT 4 (5X SETS)

Jumping Pull Ups 25r
Squat Hold

HIIT

2/2/2017

CIRCUIT 1 (Until 200r of ball slams are completed)

Ball Slams :30 sec
High Kness :30 sec

CIRCUIT 2 (5X Rounds)

VBar Back Rows :30 sec
Ring Rows :30 sec

CIRCUIT 3 (3x Rounds)

Dumbbell Back Rows w/ Back Extension 12r
Thrusters 18
Burpees (round1: 24r) (round2: 18r) (round3: 12r)

CIRCUIT 4

Partner A: Ball Slams 20r
Partner B: High Knees (until partner completes 20r of ball slams)

CONTINUE UNTIL TEAM COMPLETES 200R OF BALL SLAMS

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