WEEK OF 10/14/2019


Part A
3 Sets
5 Barbell Shoulder Press
3 Barbell Front Squats
1 Barbell Thruster

After each set do 12 Birddogs.

Part B
3 Rounds
Row 200m
20 DB Thrusters
40 yd Farmer Carry
20 Ball Pikes/ 20 sec Ball Plank


Part A
Partner Sargon Suicide runs x 2 sets

Part B
AMRAP in 15 minutes:
15 Barbell Curls
15 Pushups
15 Abmat Situps
15 Hanging Knee Raises


Part A
Tabata Mash (16 cycles):
Jump Rope

Part B
10-20-30-20-10 reps:
Barbell Push Press
Slam Balls
Walking Lunges


Part A
15-12-9-6 reps:
DB Bench Press
DB Single Arm Rows
(increase the load each set)

Part B
Sled Push 100yds
Row 500m
Sled Push 80yds
Row 400m
Sled Push 60yds
Row 300m
Sled Push 40yds
Row 200m
Sled Push 20yds
Row 100m
~Use 25% bodyweight on the sled