Sunday, January 28, 2018

Snatch

Sunday, January 28, 2018

Aspire Fitness

9:00 AM

Row - 10 min, 2000 m

WMCF Dynamic Warm-up

Power Snatch

6x45
3x5x65#

Lunges

2x20 yards
2x10 yards with 25# plate overhead

Handstand Technique

Saturday, January 27, 2018

Aspire Fitness

8:30 AM

Treadmill - 10 min, 5.0 mph, 1.0% incline

WMCF dynamic warm-up

Pull-ups 3-2-2-2-1

3x wall walk-up
2x headstand hold
1x handstand kick-up

35 minutes total workout

Tuesday, January 23, 2018

Wall Ball Shots

Tuesday, January 23, 2018

Aspire Fitness

8:10 AM

Treadmill - 5.0 mph, 1.0% incline, 10 minutes

WMCF dynamic warm-up

Banded shoulder stretches

Wall Ball Shots - 5x10x14# to 10' target

Pull-ups - 2-2-2

Pike Push-ups 3-3-3-3

40 minutes total workout 

Monday, January 22, 2018

Thrusters

Monday, January 22, 2018

Aspire Fitness

Treadmill - 1.0% incline 5 mph, 4 + 6 minutes

WMCF Dynamic Warm-up

Pull-ups 2-2-2-1-1-1-1

Thrusters

4x5x45#

35 minutes total workout

General

Saturday, January 20, 2018

Aspire Fitness

8:15 AM

Row - 10 min, 2000m

20 pass throughs

Jump Rope - singles, drills, 5x doubles (22, 21, 14, 17, 18)

Cindy - 1 round strict pu, 1 round kipping pu

3x handstand kick-ups

40 min total workout

Tuesday, January 16, 2018

Deadlift

Tuesday, January 16, 2018

Aspire Fitness

8:00 AM

Treadmill - 10 min, 1.0% incline, 5.0 mph

WMCF dynamic warm-up

3x handstand kick-ups

Deadlifts
5x95#
3x5x135#

Ring hangs 4x

Pull-ups 2-2-1

45 minutes total workout

Saturday, January 13, 2018

Box Jumps

Saturday, January 19, 2018

Aspire Fitness

9:15 AM

Row - 10 min, 1850 meters

WMCF Dynamic Warm-up

Jump Rope - singles, drills, doubles (14-19-21-21-10)

Pull-ups - 2-2-2-1-1-1-1

Box Jumps

6 reps every 90 seconds to 24" box (30 total box jumps)

Friday, January 12, 2018

General

Friday, January 12, 2018

Aspire Fitness

8:00 AM

Treadmill - 1.0% incline
6 min - 5.0 mph
2 min - 3.0 mph
2 min - 5.0 mph

WMCF dynamic warm-up
20 pass throughs
20 PVC OH Squat

3x handstand kick-up
3x wall walk-up

Pull-ups 3-2-2-2-1

Lunges
3x10 yards

40 minutes total workout

Saturday, January 6, 2018

Bench Press

Saturday, January 6, 2017

Target Logistics - Stanley

6:50 PM

Treadmill - 10 min, 5.0mph, 1.0% incline

Cindy - 3 rounds

Bench Press

8x95#
6x115#
5x135#
3x145#

30 minutes total workout

General

Thursday, January 4, 2018

Target Logistics - Stanley

6:20 PM

Row - 10 min, 2000m

Cindy - 2 rounds

3x Handstand Kick-ups

25 minutes total workout

Monday, January 1, 2018

Back Squat

Sunday, December 31, 2017

Target Logistics - Williams

6:20 PM

Treadmill - 10 min, 1.0% incline, 5.2 mph

Cindy - 3 rounds (15 push-ups/round)

Back Squat

8x45
6x95
5x115
4x135#

35 min total workout