6.25.20

10 minute run Warm up

10 Min EMOM - 1 TGU each arm @53

5 x 

12 - DB curls 

20 - band push downs (purple)

3 rounds

12 Cable rows @37.5# 

10 DB front and side raises @15

6.23.20

5 rounds 

10 Front Squats 135-185

10 RDLs 135

20 KBS @40

4 rounds: 

6 Hang Cleans @155

10 Box jumps @24 (explosive)

15 sit ups

6.22.20

SS RR 15-11-9-9-8

Bench @185

Pull-ups

13-9-8-7-7

Cable Rows @110

Dips

3x12 

Db curls @35

Arnolds @35

DB OH pull overs @50

3x20 

Cable Curls @27

Cable push downs @ 27

Band pull aparts

6.17.20

SS RR 15-11-9-9-8

Bench @185

Pull ups

SS 

5x10

- cable rows @90

- press @95 (7-6 on last 2 sets of press)

3x12 

DB curls@30

DB Arnolds @30

Cable Flies @27.5

6.9.20

SS RR 15-10-9-8-8

Bench @185 

Pull ups 

SS 

10-9-8-8

Dips 

Cable Rows @ 105

2x12 

- DB curls @30

- DB arnolds 

- pull overs at 60

6.7.20

10 Minute EMOM: 1 TGU each arm 

5 rounds: 

15 KBS (53)

15 sit ups 

12 DB C&Js 

2:30, rest remaining (~45 sec)

3 rounds:

20 tricep cable pull downs 

20 curls @30

60 second plank

45 minute Peloton

6.6.20

SS

Bench  5x12 @185 

Pull ups - 15-10-9-8-8

Ss 

5 rounds 

Press @95 10- 10- 9 -8 -8 

Cable Rows 10s @120-120-110-110-100

3x10

DB curls @35 

DB Arnolds @35 

DB pull overs @50

2x20 

- cable curls @ 

- cable tricep extensions @ 

- band pull aparts