Tyler 161001

WARMUP (15):

3 Minutes Bike

3 Sets
5 Strict TTB
5 Glute Ham Raises

300m Lunge

2 Sets

12 Lying Side Delts
7 Arrows & 7 T-Presses

UPPERBODY  STRENGTH (30)

3 Super Sets of:

A.

8 Single Leg Squats Per Leg To Bench

10 Plate Raises

 *25 Single Unders Between Sets

B.

10 Landmine Rows Per Arm (Challenging Weight)

10 Glute Marches Per Leg

*50 Single Unders In Between Sets

C.

10 Single Arm/Single Leg Rows

10 Hollow Rocks

*Double Unders In Between Sets

EXPLOSIVE STRENGTH (25)

3 Rounds

Every Minute For 15 Minutes

Minute 1:  10 Heavy Wall Balls

Minute 2:  10 Box Jump Step Downs

Minute 3:  30" Jump Rope

Minute 4: 20" Assault Bike Sprint

Minute 5: Rest

STRETCH 

Couch Stretch

Tyker 160925

WARMUP (15):

Row:

3 Min (Easy)

Rest 30"

2 Minutes (Moderate)

Rest 30"

1 Minute (Hard)

T-Spine & Shoulder Mobility (Prone Swim)

UPPERBODY  STRENGTH (15)

3 Super Sets of:

Overhead Barbell Carry 

Isometric Hold at Top of Pull-up

Shoulder Pronation with AB Wheel

Banded Running

CONDITIONING (25)

"Helenish"

For Time

Run 400m

12 KBS

12 Ring Rows

STRETCH 

Hamstring on Box with Kettlebell

Tyler 160910

WARMUP (15):

Row:

3 Min (Easy)

Rest 30"

2 Minutes (Moderate)

Rest 30"

1 Minute (Hard)

T-Spine & Shoulder Mobility (Prone Swim)

LOWERBODY STRENGTH (15)

Ever 2 Minutes For 12 Minutes

0-2:  Front Rack Support

2 - 4:  Front Rack Lunges

CONDITIONING (25)

6 Sets

4 Box Jumps + 4 Broad Jumps

Prowler Push (Light)

40" Very Slow Air Squats (6 - 8 Sec Per Rep)

Rest 60 Seconds

STRETCH 

Hamstring on Box with Kettlebell

Tyler 160619

WARM-UP (10)

3 Minute A.B.

200 Feet Walking Lunge

Lunge Hold w/KB

MOBILITY (5)

Crossover Symmetry 

Turkish Get-Up Left & Right

5 KB Windmills

INTERVALS (20)

Death By Cals

2, 4, 6...

POWER/STRENGTH (20)

Pause Back Squat

5, 5, 3, 3, 3 

Starting at 75

 45 "Row No Feet

CONDITIONING (20)

Speed/Strength Endurance

Every 5 Minutes For 20 Minutes

5 Back Squats

10 Jump Squats

50' Broad Jump

60" Sprint on the Rower

Tyler 160611

WARM-UP (10)

3 Minute A.B.

10 Glute Bridges 

5 Pause Goblet Squats

10 Clam Shells

Lunge Hold w/KB

MOBILITY (5)

Crossover Symmetry 

STRENGTH (20)

Pause Back Squat

5, 5, 3, 3, 3 

Starting at 65

Turkish Get-Up Left & Right

CONDITIONING (20)

Speed/Strength Endurance

Every 5 Minutes For 20 Minutes

10 Reverse Kettlebell Lunges

10 Split Jumps with 15

20 Toe Touches

30" Sprint on the A.B.


AFTERPARTY (10)

4 Sets of 

100 Foot Walking Lunge

10 Hollow Rocks

Tyler 160514

WARM-UP (10)

3 Minute A.B.

100 Feet Walking Lunges

10 Glute Bridges 

10 Clam Shells

10 Air Squats

MOBILITY (5)

Spider-Man 

Inch-worm

Crossover Symmetry 

STRENGTH (20)

10, 10 Backsquat

5, 5 Front Squat

3, 3, 3 Weighted

3 x 15 Reverse Flys

CONDITIONING

Baseline Repeats
Row 250m
20 Air Squats
15 Sit-Ups
10 Push-Ups
5 Pull-Ups
Rest 3:00 Minutes

Repeat 3x


STRETCH

Baseline Repeats