Monday: Chest & Back + Conditioning/Core
A1. Bench Press: 6 x 6 , R :20 (205# for all sets)
It went up on a Tuesday 
A2. One Arm DB Pulls: 6 x 6/arm, R 1:00 (75# db)
Pulled it let it down
B1. Ring Push Ups: 4 x AMRAP in :20 sec, R :20
17,18,17,15
B2. Ring Rows w/ Feet on Box: 4 x AMRAP in :20 sec, R 1:00 15,15,13,14

C1. Reverse Barbell Curls: 5 x 10, R :20 a ugly 95lbs 
C2. Banded Tricep Pulldowns: 5 x 20, R :40 (green band)
+
21-15-9
Bike for Calories
Hand Release Push Ups

Tuesday: Legs
Warm Up: Dynamic and 5-10 min of what you want for soft tissue work
A1. Back Squat: 5 x 20,15,15,10 (205#,225#,215#,235#) R :45
Much better than last week and didn't have abs hurting to bad this week

A2. Back Extension Holds: 5 x 5 w/ 5 sec hold at top each rep, R :45

Glad it was not with weight yet

A3. Single Leg Broad Jump: 5 x 2/leg, R :45 **Jump off one leg but land on BOTH

A4. Hamstring Curls w/ Blue Swiss Ball: 5 x 8, R :45
A5. Row 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. L Sit Pull Ups: 5 x 3-5, R :20

I pulled my 245 self up I let my 245 self down
A2. Seated Barbell Shoulder Press w/ Legs Straight Out In Front: 5 x 6, R :40

145lbs

B1. GH Hollow Holds: 5 x :20 sec, R :20 **Lie face up and hold flat whoever come up with this move was really bored 

B2. Banded Russian KB Swings: 5 x 6, R :40 **Use green band and 53# kb (attach band to kb handle and stand on band)
+
"Helen"
3 Rounds For Time:
Run 400m
21 KB Swings, 53#
12 Pull Ups

Forgot time just glad I didn't stop and walk on run.
Thursday: Legs
Warm Up = YOUR CHOICE
A1. Back Squat Jumps: 5 x 6, R :30 (light to moderate weight; squat down and then explode off ground)
A2. Back Squat Thrusters: 5 x 6, R 1:30 (same weight as jumps; squat down and then on way up perform behind the neck press and bring bar back down to shoulders before next rep)

Did class back squat workout and it was all good until I put 425 on bar lol
+
"10 Rd Tester"
10 Rounds For Time
4 Burpees
6 Wall Ball, 20#
8 KB Swings

Time was 14:40 

Monday: Chest & Back + Conditioning/Core
Warm Up: 40 reps of each movement w/ red band (chest band pull aparts, oh band pull aparts, behind back squeezes)
A1. Bench Press: 8 x 4 , R :20 (215# for all sets)
A2. One Arm DB Pulls: 8 x 4/arm, R 1:00 (75# db)
B1. Ring Push Ups: 4 x AMRAP in :20 sec, R :20
B2. Ring Rows w/ Feet on Box: 4 x AMRAP in :20 sec, R 1:00
C1. Reverse Barbell Curls: 5 x 10, R :20
C2. Banded Tricep Pulldowns: 5 x 20, R :40 (green band)
+
21-15-9
Bike for Calories
Hand Release Push Ups
Labor Day meant no workout for me (was going to try and make it but car ride from Flint Michigan had me beat)

Tuesday: Legs
Warm Up: Dynamic and 5-10 min of what you want for soft tissue work
A1. Back Squat: 5 x 25,20,15,10,5 (165#,200#,225#,245#,265#) R :45

Would do backsquat any day over deadlifts

A2. Kneeling Jumps: 5 x 3, R :45 **To 25# plates again

Hardest part was getting jumps out of mind
A3. Broad Jump: 5 x 2, R :45
A4. Hamstring Curls w/ Blue Swiss Ball: 5 x 8, R :45
A5. Bike 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. 3 Grip Pull Ups: 6 x 5/each, R :20
ABS hurting made pulls ups hurt
A2. Seated Barbell Shoulder Press w/ Legs Straight Out In Front: 6 x 8, R :40
125 I need to us better safety rails next week 
B1. GH Hollow Holds: 5 x :20 sec, R :20 **Lie face up and hold flat

ABS DIDN'T LIKE THIS
B2. Banded Barbell Shrugs: 5 x 8-10, R :40 **Stand on green band and pull w/ elbows high and outside
95lbs 
+
4 Sets of:
15 KB Swings, 53#
10 Toes to Bar
5 Kipping Chest to Bar Pull Ups (make chest touch bar)
Rest 2 min b/w sets

Did class workout here finished 200m run


Thursday: Legs
Warm Up = YOUR CHOICE
A1. Back Squat Jumps: 5 x 8, R :30 (light to moderate weight; squat down and then explode off ground)

Always better than deadlifts 135lbs 
A2. Back Squat Thrusters: 5 x 8, R 1:30 (same weight as jumps; squat down and then on way up perform behind the neck press and bring bar back down to shoulders before next rep)
135lbs ABS wanted to Tapout 


Did class 21,15,9 Here 12:02
Burpees were not invented by anybody 6 ft 245 lbs but got them done .
+
20 min EMOM
1st - 20 steps Barbell on Back Walking Lunges, 65#
2nd - 8 Burpee Box Jump Overs, 24"
3rd - Rest
4th - 12 Wall Balls, 30#

Monday: Chest & Back + Conditioning/Core
Warm Up: 25 reps of each movement w/ red band (chest band pull aparts, oh band pull aparts, behind back squeezes)
A1. Bench Press: 8 x 6 , R :20 (185-200# for all sets) 200lbs
A2. One Arm DB Pulls: 8 x 6, R 1:00 (55# db) 55lbs
B1. Ring Push Ups: 4 x 6-8 unbroken *hold 2 seconds at top each rep, R :20
B2. Chin Ups: 4 x 6-10 unbroken, R 1:00
C1. Barbell Curls: 5 x 6, R :20 (try 95# again this week) 95lbs
C2. Banded Tricep Pulldowns: 5 x 20, R :40 (green band)
+
Tabata Sledge Hammer Swings
:20 work/:10 rest x8 (total of 4 min)
**Switch hands each set
Not fun
Tuesday: Legs
Warm Up: Dynamic and 5-10 min of what you want for soft tissue work
A1. Back Squat: 5 x 2,4,6,8,10 (315#, 305#, 265#, 215#, 185#), R :45  
It went up on a Tuesday

A2. Kneeling Jump to Feet: 5 x 3, R :45 **If can go to a plate do so (even if its just a 10# plate)  
25lbs plate
A3. GHD Sit Ups: 5 x 6-8, R :45
A4. Hamstring Curls w/ Blue Swiss Ball: 5 x 8, R :45
A5. Bike 1 min @ easy effort, R :45

Wednesday: Back & Shoulders + Conditioning/Core
A1. 3 Grip Pull Ups: 6 x 5/each, R :20
A2. Half Kneeling Single Arm Press: 6 x 5/side @30X3, R :40
B1. Back Extensions: 5 x 12-15 @30X1, R :20 (45# plate across chest)
B2. 3 Grip Barbell Shrugs: 5 x 3/each (205# for all sets), R :40
+
4 Rounds For Time:
Run 200m
12 Med Ball Sit Up Tosses to Wall, 10#
8 Burpees
 
Did Thursday workout

Thursday: Legs
24 min EMOM
1st - 5 Toes to Bar + Row with remaining time
2nd - 8 KB Swings, 53# + Jump Rope with remaining time
3rd - 6 Double KB Thrusters, 35#/hand + Walk with remaining time
+
RAN (rest as needed)
+
200m Sled Push w/90#
+
10 min easy cool down (static stretches: sit on floor and grab feet w/ legs straight, wide legs and reach between, etc...)

Get black Sled fixed Get black Sled fixed