P.I.T - Performance Integrative Training

MONDAY 11-4-24
3X
10 box jumps
15hover plank saw
5ea hover plank circles
10ea sidewinders

3X
15 KB swings
15 goblet squat
15 DB bench press
10ea DB fwd - rvrs lunge

TUESDAY 11-5-24
5ea DB sn**ch
15 K2E

3X
5 pullups
15 RDL

5ea DB sn**ch
15 K2E

3X
10 bentover BB row (OHG)
10 bentover BB row (UHG)
10ea DB SLDL

5ea DB sn**ch
15 K2E

3X
15 incline DB back fly
15 supine ham curl - bridge

WEDNESDAY 11-6-24
4X
125 jumprope sgl
25 Abmat situps
250m row
60sec plank hands to 4arms
500m row

3X
15 barbell curls
15 skull crushers

THURSDAY 11-7-24
5X
50ea Battlerope alt sgl
10 push press
10ea DB curtsey lunge
10ea cable chop
5 burpees
10ea DB step-ups

FRIDAY 11-8-24
3X
15ea bent knee ham ext
10ea hydrant
15 pulse
15 iso bridge hip pulse
15ea lateral step

5X
15 inv ring row
15 slam ball

3X
25 diver crunch
25ea side plank hip dips
25 st leg/arm toe touch

MONDAY 10-28-24
2X
800m run
25 front squats
500m row
25ea walking lunges
50 Abmat situps

TUESDAY 10-29-24
10ea sidewinders

3X
5ea DB sn**ch
15 DB back fly (incline)

10ea sidewinders

5X
15 KB swings
10 inv ring row

510a sidewinders

5X
5 precision box jumps
5 pullups

10ea sidewinders

WEDNESDAY 10-30-24
15X
4 slam ball
4 push press
4 deadlift

THURSDAY 10-31-24
3X
30 sec footwork variations
1 lap farmer carry
5ea halo
5ea rainbow plate rotations

Complete 100 squat thrusters

Finish with 1 mile run

FRIDAY 11-1-24
4X
5ea DB sn**ch
12 DB bench fly press
15 bentover row
10ea SLDL
15 bentover back fly

MONDAY 10-21-24
1000m row

Work for 20 min.
5 box jumps
5 pushups
5 chinups

800m run

TUESDAY 10-22-24
75 sec plank
15 band splitters
15ea lateral band step

3X
25 KB swings
10ea DB step-ups
25 jumprope dbl

75 sec plank
15 band splitters
15ea lateral band step

3X
20 sec each anti-rotation hold
20ea side-plank hip dips
15 slam ball

75 sec plank
15 band splitters
15ea lateral band step

WEDNESDAY 10-23-24
5X
8ea sidewinders
8ea OH split-squat
10 inv ring rows
20 knee tucks
25 Battlerope alt sgl
25 Battlerope dbl

3X
10 bicep curls
10 DB lateral, front, OH

THURSDAY 10-24-24
15-12-10-8-5-3
squat thrusters
deadlift

3X
15 diver crunch
15 supine st leg raise
10ea fig 4 leg lift

FRIDAY 10-25-24
4X
1 min plank
1 min row
1 min Abmat situps
1 min jumping pullups
1 min wall-sit

3X
10ea 1/2 kneel DB curls
15 Ab roller
15 cable OH tri ext

MONDAY 10-14-24
4X
15 KB swings
12 push press
15 RDL
12 inv ring row
400m run

2X
10 toe bridge
10 ham curls
10 toe touches
10 diver crunch
15ea side lying st leg lift

TUESDAY 10-15-24
5X
5ea box-repeater hops
5ea renegade row pushup
10ea side plank hip dips
Pyramid 200, 350, 500, 350, 200m row

3X
10ea 1/2 kneeling DB curls
15 ab roller
15 tri pressdown
15ea sgl leg calf ext

WEDNESDAY 10-16-24
5X
7ea DB sn**ch
10 box jumps
15 front squat
20 Abmat situps
10ea walking lunges

2X
15ea oblique ball situp
20 back ext band splitter

THURSDAY 10-17-24
7X
7 slam ball
7 deadlift
7 chinups
7ea sidewinders

3X
5ea halo plate rotation
5ea rainbow plate rotation
10ea DB SLDL
10ea fig 4 leg lift

FRIDAY 10-18-24
150, 100, 50 jumprope sgl
25, 20, 15 knee tucks
2 min, 90 sec, 60 sec weighted plank
50, 40, 30ea Battlerope sgl
50, 40, 30 dbl
25, 20, 15 K2E

2X
25 barbell curls
25 DB skull crushers
25 DB lateral raise

MONDAY 10-7-24
25 modified candlestick
25ea side lying st leg raise

20-15-10
jumprope dbl
DB bench press
RDL

25 modified candlestick
25ea side lying st leg raise

3X
10ea iso lunge sidewinders
10ea 1/2 kneel sgl DB press
10ea SLDL

25 modified candlestick
25ea side lying st leg raise

TUESDAY 10-8-24
35 Abmat situps
15 back ext band splitters

5X
7 pullups
5ea DB alt rvrs lunge

35 Abmat situps
15 back ext band splitters

3X
15 DB incline bench row
15 front squat

35 Abmat situps
15 back ext band splitters

WEDNESDAY 10-9-24
400m run

5X
15 KB swings
10 box jumps
15ea plank hip rotation
15 K2E

400m run

3X
10ea oblique situp on ball
15 bridge
15 ham curls

400m run

THURSDAY 10-10-24
2X
10ea bow & arrow
15ea lateral band step
10ea weighted jack knives

10X
5ea DB sn**ch
5 push press
5 deadlift
5 atomic pushups

FRIDAY 10-11-24
50 slam ball
50ea walking lunges
50 inv ring row
50ea BW step-ups
100 sec wall sit
50 calorie row

MONDAY 9-30-24
20-15-10-5
squat thrusters
ring pullups
65sec weighted sec plank

3X
10 atomic pushups
12 inv ring row

TUESDAY 10-1-24
500m row

5X
5ea lateral skater plyos
25ea Battlerope alt sgl
20 KB swings

500m row

3X
15 deadlift
10ea 1/2 kneel band splitters
15ea lateral band step

500m row

WEDNESDAY 10-2-24
4X
25 jumprope dbl
10ea DB rvrs lunge rotation
25 Abmat situps
7ea bucket toss

3X
12ea DB curls
15 skull crushers
10 ab roller
10ea DB step-ups

THURSDAY 10-3-24
8X
5 chinups
5ea DB sn**ch
8 slam ball

3X
10ea DB SLDL
10ea sidewinders
35 Battlerope dbl

FRIDAY 10-4-24
4X
400m run
12 burpees
15 K2E
15 bentover barbell row

3X
15ea side-plank hip dip
25ea side-plank band row
10ea fig 4 leg lift

MONDAY 9-23-24
3X
15 atomic pushups (3ea dir)
15 back ext band splitters
15ea lateral DB lunge

3X
15 DB chest fly
15 KB swings
15 goblet squat

3X
15 ab roller
15 tri pressdown

TUESDAY 9-24-24
3X
7ea DB sn**ch
75sec weighted plank
15 inv ring row

3X
15 RDL
30sec side plank
10ea 1/2 kneel pulldowns

3X
15 standing curls
15 hanging straight leg raise

WEDNESDAY 9-25-24
20 box jumps
20ea cable up chop
200 jumprope sgl
3 laps farmer carry

15 box jumps
15ea cable up chop
150 jumprope sgl
2 laps farmer carry

10 box jumps
10ea cable up chop
100 jumprope sgl
1 lap farmer carry

3X
10ea hydrant
10ea hip ext
25 quadruped ad/abduction
15ea lateral steps
10ea fig 4 leg lift

THURSDAY 9-26-24
50ea Battlerope alt sgl
35 Abmat situps

5X
10 push press
10 sumo deadlift

50ea Battlerope alt sgl
35 Abmat situps

3X
15 DB OH pullovers
10ea DB step-ups

50ea Battlerope alt sgl
35 Abmat situps

FRIDAY 9-27-24
5X
35 Battlerope dbl
7 pullups
7ea SLDL
10 bentover row
10 bentover back fly

3X
10 DB lateral raise
10 cable curls
10 skull crushers/ SS in-tite tri press

MONDAY 9-16-24
4X
Battlerope:
(5 slam, 25ea 1/2 kneel sgl, 25 dbl)
12 push press
12 RDL
10ea sidewinders

3X
10ea plank knee flex
10ea plank hip ext
10ea plank hip rotation
10ea 1/2 kneeling band splitters
35 jumprope dbl
15 K2E

TUESDAY 9-17-24
3X
10 broad jumps
10 pullups
10ea DB split-squat
500m row

3X
25 squat to triple ext.
15 DB incline back fly

WEDNESDAY 9-18-24
4X
25 KB swings
12 inv ring row
400m run

3X
10ea 1/2 kneel DB curls
15 ab roller
15ea side plank hip dips
15 side straight leg raise

THURSDAY 9-19-24
20-15-10-5
atomic pushups
deadlift
bentover row

3X
15 modified candlestick
60sec plank FFR

FRIDAY 9-20-24
3X
10ea curtsey lunge
10ea lateral skater plyos
10ea DB sn**ch
10ea DB step-ups
10ea DB SLDL
25 slam ball

Finish with 1 mile run

MONDAY 9-9-24
3X
10 box jumps
10 hover plank saw
5ea hover plank circles

3X
15 KB swings
15 goblet squat
15 DB bench press

3X
10ea cable punch rotation
10ea DB fwd - rvrs lunge

TUESDAY 9-10-24
5ea DB sn**ch
15 K2E

3X
5 pullups
15 RDL

5ea DB sn**ch
15 K2E

3X
15 bentover row
10ea DB SLDL

5ea DB sn**ch
15 K2E

3X
15 bentover back fly
15 supine ball bridge

WEDNESDAY 9-11-24
4X
100 jumprope sgl
25 Abmat situps
250m row
60sec plank hands to 4arms
400m run

3X
15 barbell curls
15 skull crushers

THURSDAY 9-12-24
5X
50ea Battlerope alt sgl
10 push press
10ea DB curtsey lunge
10ea cable chop
5 burpees
10ea DB step-ups

FRIDAY 9-13-24
5X
15 inv ring row
15 slam ball

3X
25 diver crunch
25ea side plank hip dips
25 st arm/leg toe touch
15 DB lateral, front, OH

2X
10ea hydrant
15ea ham ext
15ea lateral steps

TUESDAY 9-3-24
400m run

20-15-10-5
DB squat thrusters
pullups

400m run

3X
10ea band rotations
15 bentover row
20 knee tucks

400m run

WEDNESDAY 9-4-24
2X
10ea lateral skater plyos
15ea lateral hops on step
15ea linear hops on step

1X
50ea walking lunges
50ea sledgehammer swings
50 jumping slam ball
50 Abmat situps
50 jumping pullups

THURSDAY 9-5-24
15-12-10-8-7-5
deadlift
DB sn**ch
push press

3X
15ea lateral band step
12ea 1/2 kneel DB curls
15 ab roller

FRIDAY 9-6-24
800m run

3X
35 Battlerope hedgetrimmer
15 KB swings
10 box jumps
12 inv ring row

3X
12ea stationary lateral lunge
12 DB chest fly
15 K2E
15 back ext band splitters

1000m row

MONDAY 8-26-24
400m run

15 min...
5 chinups/pullups
10 pushups
15 KB swings
10 goblet squat
20 Abmat situps

400m run

TUESDAY 8-27-24
3X
7ea DB sn**ch
12 RDL

3X
15ea karaoke on step
8ea SLDL

3X
15 DB back fly
15ea fire hydrant (band)

3X
15 DB lateral raise
15ea ham ext (band)

WEDNESDAY 8-28-24
2X
800m run
90 sec weighted plank
1000m row
15ea cable rotation

3X
12ea 1/2 kneel DB curl
15 cbl tri rvrs grip press

THURSDAY 8-29-24
150 jumprope sgl

2X
20 seated shoulder press
15ea DB split-squat

100 jumprope sgl

2X
15 supine DB OH pullover
25 wall ball

50 jumprope sgl

FRIDAY 8-30-24
2X
15 slam ball
20ea 1/2 kneel cable row

1X
50 deadlift
50ea DB 1-arm row

2X
15 bridge ham curl sliders
20ea sgl leg alt ham curl
25ea side plank hip dip
25ea side lying st leg raise

MONDAY 8-19-24
3X
Battlerope:
(10 slam, 35ea alt sgl, 35 dbl)
15 push press
15 RDL
10ea sidewinders

3X
10ea plank knee flex
10ea plank hip ext
10ea plank hip rotation
10ea 1/2 kneeling band splitters
35 jumprope dbl
15 K2E

TUESDAY 8-20-24
5X
7 pullups
10 box jumps
10ea DB split-squat
10 front squat
300m row

3X
10ea hydrant
15ea hip ext
5ea dir. hip circles
25 ad/abduction
10ea fig. 4 leg lift

WEDNESDAY 8-21-24
4X
15 KB swings
15 inv ring row
400m run
10 ab roller

3X
12ea 1/2 kneel DB curls
15 DB incline tri kickbacks
10 DB lateral, front, OH

THURSDAY 8-22-24
15-15-10-10-5-5
deadlift
DB bench press
DB bentover back fly
mountain-climbers (rings)

Finish w/
100 Abmat situps

FRIDAY 8-23-24
1 mile run

5X
5ea lateral skater plyos
5ea DB sn**ch
5ea DB step-ups
5ea DB SLDL
5ea DB curtsey lunge
15 slam ball
15ea lateral band step

MONDAY 8-12-24
1 mile run
10 atomic pushups
2 min weighted plank

800m run
15 atomic pushups
90 sec weighted plank

400m run
20 atomic pushups
60 sec weighted plank

3X
15 cable tri pressdown
15 DB lateral raise

TUESDAY 8-13-24
10 ea sidewinders
Farmer carry

5X
15 KB swings
10 slam ball

10ea sidewinders
Farmer carry

3X
5 squat jumps
10ea skater squat (rings)
10ea SLDL

10ea sidewinders
Farmer carry

WEDNESDAY 8-14-24
5X
20 max pull on rower
5ea DB sn**ch
5 chinups

5X
10 bentover BB row
10 hanging st. leg raise

3X
12ea 1/2 kneel DB curls
25 weighted diver crunch

THURSDAY 8-15-24
5X
5ea lateral box repeater hop
10 hover plank saw
5ea hover plank circles
10 knee tucks

3X
100 jumprope
35 Abmat situps
50 Battlerope dbl
10ea oblique ball situp

FRIDAY 8-16-24
20-15-10-5
Standing shoulder press
Squats
1-arm DB row
RDL

3X
15ea side plank hip dip
15 modified candlestick
10ea band hydrant
15ea band hip ext
5ea dir. circles
15 ad/abduction
15ea lateral band step

MONDAY 8-5-24
Dumbbell supersets:
3 sets, 12 reps each

Front squat
Biceps curls

Pushups
Bentover back fly

Split-squat
Upright row

Chest fly
Bentover row

RDL
Skull crushers

TUESDAY 8-6-24
4X
60 sec wall sit
125 jumprope sgl
60 sec plank
2 min row
25 Abmat situps
2 min treadmill

WEDNESDAY 8-7-24
5X
35ea Battlerope alt sgl
15 KB swings
10 seated DB SHDR press
10ea DB step-ups

3X
35 Battlerope dbl
15 DB DL triple ext.
15 hanging leg raise
15 DB lateral raise

THURSDAY 8-8-24
2X w/ bands
10ea hydrant
10ea bent knee hip ext
5ea dir. hip circles
25 ad/abduction
15ea lateral band step

3X
7ea lateral skater plyo
10ea DB curtsey lunge
15 ball bridge
15 ham curls
15 knee tucks
15 back ext band splitters
15 modified candlestick
10ea oblique ball situp

FRIDAY 8-9-24
5X
5ea DB sn**ch
5 box jumps
5 chinups

3X
12 supine OH pullovers
12ea DB walking lunge
12 inv ring row

3X
12 barbell curl
12 DB tri kickback

MONDAY 7-29-24
3X
Battlerope: 15 slam, 35ea alt sgl, 35 dbl
15 KB swings
15 box jumps
15 K2E

3X
75 sec weighted plank
15 RDL
15ea sidewinders
150 jumprope sgl

TUESDAY 7-30-24
5X
250m row
25 front squat
10 pullups
400m run

3X
15 DB lateral raise
15 modified candlestick

WEDNESDAY 7-31-24
Physio Ball corework

3X
10ea lateral skater plyos
1 lap farmer carry
10ea DB SLDL

Med Ball Rotational

3X
35 Abmat situps
25ea mountain-climbers
15 bentover DB rvrs fly

Bandwork

THURSDAY 8-1-24
20-15-10-5
deadlift
seated shoulder press
inv ring row
pushup to pike on ball

FRIDAY 8-2-24
3X
10ea DB sn**ch
10ea DB walking lunges

3X
10 chinups
25 slam ball

3X
15 barbell drag curls
15 OH cable tri ext

MONDAY 7-22-24
4X
25 KB swings
12 push press
12 RDL
12 inv ring row
400m run

2X
15 toe bridge
15 ham curls
15 toe touches
15 diver crunch
15ea side lying st leg lift

TUESDAY 7-23-24
5X
5ea box-repeater hops
10 burpees
10ea side plank hip dips
Pyramid 200, 350, 500, 350, 200m row

3X
10ea 1/2 kneeling DB curls
15 ab roller
15 DB lateral raise
15ea sgl leg calf ext

WEDNESDAY 7-24-24
5X
20 Abmat
10 box jumps
7ea DB sn**ch
15 front squat
10ea walking lunges

2X
15ea oblique ball situp
15 back ext band splitter

THURSDAY 7-25-24
10X
5 slam ball
5 deadlift
5 chinups
5ea sidewinders

3X
5ea halo plate rotation
5ea rainbow plate rotation
5ea DB SLDL
10ea fig 4 leg lift

FRIDAY 7-26-24
150 jumprope sgl
25 knee tucks
2 min weighted plank
50ea Battlerope alt sgl
50 dbl
25 K2E

100 jumprope sgl
20 knee tucks
90 sec weighted plank
40ea Battlerope alt sgl
40 dbl
20 K2E

50 jumprope sgl
15 knee tucks
60 sec weighted plank
30ea Battlerope alt sgl
30 dbl
15 K2E

2X
25 barbell curls
25 tri pressdowns

MONDAY 7-15-24
4X
400m run
5ea DB sn**ch
15 box jumps
5ea Spiderman pushups

3X
15 upright row
10ea DB SLDL
15 K2E

TUESDAY 7-16-24
5X
10ea sidewinders
10 front squats
45 sec plank feet on FR
10ea DB walking lunges
12 inv ring row

3X
25 diver crunch
25 L-sit touch touches
15ea hydrant
15ea hip ext
15ea lateral band step

WEDNESDAY 7-17-24
3X
35 jumprope dbl
35 Abmat situps
35 KB swings
500m row

3X
10ea barbell drag curls
15 supine DB tri ext
15 DB lateral raise

THURSDAY 7-18-24
3X
15 sumo deadlift
15 shoulder press
15 RDL
15 DB incline row
15 DB incline back fly
15 chinups

3X
25ea side leg raises
25 supine st leg lifts
15 bridge
15 ham curls

FRIDAY 7-19-24
3X
25 straight arm pressdown
15ea DB lat lunge crossover
25 slam ball
50ea Battlerope alt sgl
50 dbl

3X
Farmer carry
15ea sledgehammer swings
Farmer carry
15 back ext band splitters

MONDAY 7-8-24
20-15-10-5
squat thrusters
pullups
60 sec plank

3X
10 atomic pushups
15 inv ring row

TUESDAY 7-9-24
500m row

5X
5ea lateral skater plyos
25ea Battlerope alt sgl
20 KB swings
10 box jumps

500m row

3X
15 deadlift
10ea 1/2 kneel band splitters
15ea lateral band step

500m row

WEDNESDAY 7-10-24
4X
25 jumprope dbl
10ea DB rvrs lunge rotation
25 Abmat situps

3X
10ea DB curls
10 ab roller
10ea DB step-ups

THURSDAY 7-11-24
8X
3ea DB sn**ch
5 chinups
7 push press
8 slam ball

3X
8ea DB SLDL
8ea sidewinders
35 Battlerope dbl

FRIDAY 7-12-24
4X
400m run
10 burpees
12 K2E
15 bentover barbell row
15 bentover DB back fly

MONDAY 7-1-24
3X
10ea sidewinders
Battlerope: 10 slam, 50ea alt sgl, 25 dbl
15 KB swings
15 box jumps
75 sec weighted plank

3X
15 hanging st. leg raise
15 push press
15 RDL

TUESDAY 7-2-24
4X
5ea DB sn**ch
25 Abmat situps
25 front squats
10 pullups
400m run

3X
10ea 1/2 kneel DB curls
15 tri pressdown
10ea DB lateral raise

WEDNESDAY 7-3-24
3X
10ea DB walking lunges
15 inv ring rows
15 slam ball

3X
25 jumprope dbl
10ea DB step-ups
5ea halo rotations
5ea rainbow rotations

MONDAY 6-24-24
1000m row

5X
15 KB swings
10 goblet squats
10 DB incline press

750m row

3X
15 supine st leg lift
15 iso back ext band splitters

500m row

TUESDAY 6-25-24
4X
90 sec plank
Max rep pullups
400m run

3X
10 DB lateral, front, OH raise
* hip & glute bandwork

WEDNESDAY 6-26-24
8X
4ea sidewinders
5 box jumps
5 hanging st leg lifts
5ea DB lateral lunge
200m run -OR- 200m row

3X
10ea fig 4 leg lift
15 diver crunch
15 toe touch

THURSDAY 6-27-24
10, 9, 8, 7, 6, 5, 4, 3
DB sn**ch
push press
sumo deadlift

FRIDAY 6-28-24
Work for 25 min
25ea Battlerope alt sgl
7 slam ball
7 inv ring row
5ea step-ups
12 jumprope dbl (50 sgl)

3X
10ea 1/2 kneel DB curls
10ea DB split-squat
15 skull crushers

MONDAY 6-17-24
4X
Battlerope:
(5 slam, 25ea alt sgl, 25 dbl)
12 DB bench press
12 RDL
5ea sidewinders

3X
10ea plank knee flex
10ea plank hip ext
10ea plank hip rotation
15 back ext band splitters
400m run
15 K2E

TUESDAY 6-18-24
5X
10 pullups
10 box jumps
10ea front DB split-squat
500m row

3X
15ea side plank hip dip
15 side lying st leg raise
15 mod candlestick

WEDNESDAY 6-19-24
4X
15 KB swings
15 inv ring row
125 jumprope sgl

3X
12ea 1/2 kneel DB curl
15 tri pressdowns
12 DB lateral raise
15 rope high row

THURSDAY 6-20-24
5-10-15-20
push press
atomic pushups
deadlift

10 min cardio... choose 1...
incline walk treadmill
run
row

FRIDAY 6-21-24
Work for 25 min.
5ea lateral skater plyos
5ea DB muscle sn**ch
5ea DB step-ups
5ea DB SLDL
10 slam ball

Finish with 1 mile run -or- 2000m row

MONDAY 6-10-24
20-15-10-5
squat thrusters
pullups
60 sec plank

3X
10 atomic pushups
12 inv ring row

TUESDAY 6-11-24
500m row

5X
5ea lateral skater plyos
25ea Battlerope alt sgl
20 KB swings

500m row

3X
15 deadlift
15ea lateral band step

500m row

WEDNESDAY 6-12-24
400m run
10 ab roller

4X
25 jumprope dbl
10ea DB rvrs lunge rotation
25 Abmat situps

400m run
10 ab roller

3X
10ea DB curls
15 supine DB OH tri ext
10ea DB step-ups

400m run
10 ab roller

THURSDAY 6-13-24
8X
4 chinups
4ea DB sn**ch
8 slam ball

3X
10ea DB SLDL
10ea sidewinders
50 Battlerope dbl

2X
Quadruped bandwork

FRIDAY 6-14-24
4X
250m row -or- 200m run
10 burpees
15 K2E
15 bentover barbell row
15 bentover DB back fly

MONDAY 6-3-24
3X
Battlerope: 10 slam, 50ea alt sgl
10ea sidewinders
15 KB swings
15 box jumps
75 sec weighted plank

3X
Battlerope: 35 dbl
15 hanging st. leg raise
15 push press
15 RDL

TUESDAY 6-4-24
4X
5ea DB sn**ch
15 bentover DB back fly
25 Abmat situps
500m row

3X
10ea sgl leg flat bridge
10ea crossover leg lift
15 back ext on ball

WEDNESDAY 6-5-24
4X
25ea side plank hip dips
25, 20, 15, 10 front squats
10, 8, 7, 5 pullups
400m run

3X
12ea 1/2 kneel DB curls
15 tri pressdown
10ea DB side front OH raise

THURSDAY 6-6-24
Work for 30 min
5 DB burpee press
5 deadlift
Farmer carry
5ea sledgehammer swings
Farmer carry

FRIDAY 6-7-24
3X
10ea Clydesdale wkg lunge
15 inv ring rows

3X
15 slam ball
5ea DB curtsey lunge

3X
25 jumprope dbl
10ea DB step-ups

3X
5ea halo rotations
5ea rainbow rotations
35ea mountain-climbers

TUESDAY 5-28-24
100 jumprope sgl
35 Abmat situps
15 back ext band splitters

4X
6 pullups
12 front squat

100 jumprope sgl
35 Abmat situps
15 back ext band splitters

4X
12 DB incline row
6ea DB rvrs lunge rotation

100 jumprope sgl
35 Abmat situps
15 back ext band splitters

WEDNESDAY 5-29-24
5X
15 KB swings
7 box jumps
45 sec weighted plank
10 straight leg raise

3X
400m run
10ea band hydrant
10ea band hip ext
15ea lateral band step

3X
10ea oblique situp on ball
15 bridge
15 ham curls

THURSDAY 5-30-24
3X
5ea DB sn**ch
10ea bow & arrow
10ea weighted jack knives

7X
7 push press
7 deadlift
7 flat bench fly press
7 RDL

FRIDAY 5-31-24
2X
25 slam ball
25ea walking lunges
25 inv ring row
25ea step-ups
1 min wall sit
25 calorie row

2X
20 curls
20 skull crushers

MONDAY 5-20-24
3X
Battlerope: 10 slam, 25ea alt sgl, 25 dbl
15 KB swings
15 box jumps
15 K2E
75 sec plank
15 RDL
10ea sidewinders
150 jumprope sgl

TUESDAY 5-21-24
5X
200m row
20 front squat
10 pullups
400m run

WEDNESDAY 5-22-24
20 knee tucks
15 back ext
10 rvrs back ext
5ea scorpion-scissors

3X
10ea lateral skater plyos
1 lap farmer carry
10ea DB SLDL

15ea sidewinders
10ea bucket toss

3X
35 Abmat situps
25ea mountain-climbers
15 bentover DB rvrs fly

Hip bandwork

THURSDAY 5-23-24
20-15-10-5
deadlift
seated shoulder press
inv ring row
atomic pushups

FRIDAY 5-24-24
3X
10ea DB sn**ch
10ea DB walking lunges

3X
10 chinups
25 slam ball

3X
15 barbell drag curls
15 OH cable tri ext