Dips

Wednesday, June 28, 2017

Target Logistics - Stanley

6:45 AM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Handstand kick-ups 3x

Dips 5x3

Bench Press

Tuesday, June 27, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 10 min, 1.0% incline, 5.4 mph

Concept 2 - 10 min, ~2000 meters

Bench Press

10x95
8x115
5x135
3x155

Cindy

Monday, June 26, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 10 minutes, 1.0% incline 5.4 mph

Cindy - 3 rounds

20 minutes total workout

Dips

Sunday, June 25, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 15 minutes, 1.0% incline, 5.4 mph

Cindy - 3 Rounds

Dips - 5 sets of 3 reps

30 minutes total workout

Deadlift

Saturday, June 24, 2017

Target Logistics - Stanley

6:45 AM

Treadmill - 1.0% incline, 5.6 mph, 10 minutes

WMCF Dynamic Warm-up

Deadlift

5x135#
5x185#
3x225#
1x275#

3 rounds of

1 handstand kick-up and hold
3 pull-ups

Bench Press

Friday, June 23, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 3 rounds

Bench Press

7x135#

4x155#

2x175#

1x185#

Walking Lunges

25 ft - no weight

25ft - 25# DBs

25ft - 35# DBs

25ft - 35# DBs

Front Squat

Thursday, June 22, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 3 Rounds

Handstand Technique

3x kick-up and hold
3x wall walk-up

Front Squat

5x45#
5x65#
4x95#
3x95#

Bench Press

Wednesday, June 21, 2017

Target Logistics - Stanley

6:15 AM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 2 Rounds

Bench Press

8x95#

8x115#

5x135#

2x155#

Deadlift

Tuesday, June 20, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 10 min, 1.0% incline, 5.4 mph

WMCF Dynamic warm-up

Handstand Technique

3x HS Kick-ups
3x Wall walk-ups

Pull-ups - 3, 2, 2

Deadlifts

5x135#
5x185#
3x185#
2x185#

DB Snatches

Monday, June 19, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 1.0% incline, 5.4 mph, 15 minutes

Cindy - 2 rounds

DB Snatches

3x10x35# alternating

Front Squat

Sunday, June 18, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 15 minutes, 1.0% incline, 5.4 mph

WMCF Dynamic Warm Up

Handstand Technique

3x Kick-ups

3x Wall walk ups

Front Squat

5x45#
5x65#
5x95#

35 minute total workout

Overhead Press

Saturday, June 17, 2017

Target Logistics - Stanley

6:40 AM

Row - 10 min, 2000m

Cindy - 2 rounds

Overhead Press

3x8x45#

Dips

5x2

25 minutes total workout

Walking Lunges

Friday, June 16, 2017

Target Logistics - Stanley

6:30 PM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 2 rounds

Walking Lunges

6x25'

0-0-20-20-40-40#

Bench Press

8x95#
5x115#
5x135#

30 minutes total workout

Bench Press

Monday, June 12, 2017

Aspire Fitness

1:20 PM

Warm Up

5 min Row
WMCF Dynamic stretch
Jump Rope - 5x10 DU

Box Jumps

1 minute ON, 1 minute REST - 11, 11, 12, 11, 5 reps

KBS

30s ON, 1 minute REST
17x25#
14x35#
15x35#
14x35#

Bench Press

8x95#
5x135#
4x155#
2x175#

Deadlift

8x135#
3x5x185#

Dips

3x4 reps

1 hour total workout

Back Squat

Saturday, June 10, 2017

Aspire Fitness

8:20 AM

Warm Up

5 minute row
Sampson stretches plus WMCF Dynamic Warm-up
Jump Rope - singles, drills, doubles (one good stretch of 10+)

Handstand Technique

Handstand kick-ups
Wall walk-ups

Back Squats

5x45#
5x65#
5x95#
5x115#
5x135#
3x155#
2x175#

50 minutes total workout

Deadlift

Monday, June 5, 2017

Aspire Fitness

8:30 AM

Warm Up

5 minute Row
WMCF Dynamic Warm-up
Jump Rope - singles, drills, doubles (5 minutes)

Box Jumps

5 minute EMOM

5x 24" Box Jumps

Deadlift

5 minute EMOM

5x 135# deadlift

Cool Down

10 minute walk on treadmill

40 minute total workout
 

Back Squats

Saturday, June 3, 2017

Aspire Fitness

8:10 AM

Warm Up

10 minutes on Concept 2, around 2000 yards

WMCF dynamic warm-up

Back Squat

10x45#
8x65#
8x95#
5x115#
5x135#

Pass throughs, Overhead Squat with PVC

Sit-ups

4 rounds of

15 abmat sit-ups
60 yard walk