All posts by Marc

PSA:
New strength program begins Monday, May 1st! Please download the app Train Heroic to your mobile device to access the program that will be available via access code Sunday, April 30th by 7:00 pm.

Strength
Front squat
work to 10RM
* if time remains, -10 lb. from 10RM x 10 x 3 sets

Conditioning
Partner workout – 15 minute cap
6 Rounds for time
15 KBS (53/35 lb.)
16 KB Single-arm OH reverse lunge (53/35 lb.)
5 Burpee box jumps (24/20 in.)

Partner 1 completes one round, then Partner 2 completes the next
Each partner completes 3 total rounds
8 Rt hand lunges, then 8 Lt hand lunges
If solo, complete 1 round then rest 1:1 – 3 total rounds

PSA:
New strength program begins Monday, May 1st! Please download the app Train Heroic to your mobile device to access the program that will be available via access code Sunday, April 30th by 7:00 pm.

Strength
Deadlift
work to 10RM
* if time remains, -10 lb. from 10RM x 10 x 3 sets

Conditioning
21-15-9
Thrusters (95/65 lb.)
Pull ups

PSA:
New strength program begins Monday, May 1st! Please download the app Train Heroic to your mobile device to access the program that will be available via access code Sunday, April 30th by 7:00 pm.

Strength
Bench Press
work to 10RM
*if time remains, -10 lb. from 10RM x 10 x 3 sets

Conditioning
5 Rounds
12 Single KB Shoulder-to-overhead
9 Toes-to-bar
7 Burpees

Rx: 53/35 lb.
Rx+: Double KB Shoulder-to-overhead (53/35 lb.)

PSA:
New strength program begins Monday, May 1st! Please download the app Train Heroic to your mobile device to access the program that will be available via access code Sunday, April 30th by 7:00 pm.

Strength
Back squat
Establish 10RM

Conditioning
3 Rounds
30 Lunges
30 Air squats
30 Double unders (100 single unders)
after 3 rounds, then immediately
30 calorie row

Strength
I. Deadlift
5-4-3-2-1-1-1-1
start at 70%, then increase every set after to 1RM

II. Pull ups (strict)
max reps x 3 sets*

*if cannot do bodyweight for 2 reps minimum, use assistance

Conditioning
10 minute AMRAP
10 Calorie row
20 Wall ball shots (20/14 lb.)
30 Double unders (100 Single unders)