BOMBER ATHLETE

Pull Ups, Back Squat, and Run for Wednesday May 22nd, 2013

bomberathlete — Wed, 22 May 2013 03:04:05 +0000

Wall Squat x 5
Single Leg Lunge x 10 each leg
Plank Walk Ups x 10 each arm
3 Rounds
—————–
Pull Ups x 10
Pull Aparts x 10
4 Rounds
—————–
Back Squat x 20 at 60%
Run 400 Meters
5 Rounds
—————–
Hollow Rock x 100

Power Clean, Push Press, and Met Con for Tuesday May 21st, 2013

bomberathlete — Mon, 20 May 2013 23:57:34 +0000

Row 500 meters
KB Windmill x 10 each side
Spiderman x each
Inch Worm x 5
Pass Through x 10
———————-
Power Clean – max effort- 5/3/2/1′s
Push Press – max effort- 5/3/2/1′s
———————————-
KB Swing x 30
Wall Ball x 30
Frog Hop x 30
4 Rounds

DB Thrusters, Box Jumps, and More for Monday May 20th, 2013

bomberathlete — Mon, 20 May 2013 11:41:31 +0000

The gym will be closed on Saturday May 25th and Monday May 27th for Memorial Day Weekend.

KB Windmill x 3 each side
Pass Through x 6
Samson x 3 each side
3 Rounds
——————
Wall Squat x 5
DB Lunge x 5 each leg
Proper Push Up x 5
3 Rounds
——————–
DB Thrusters x 15
Box Jump x 10
Incline Row x 8
4 Rounds
——————-
DB Reverse Crunch x 50
DB Hollow Rocks x 50

Front Squat, Push Press, Box Squats, and Row

bomberathlete — Fri, 17 May 2013 11:37:56 +0000

Front Squat

1 x 5 at 605
1 x 3 at 75%
5 x 3 at 80%

Alt DB Press x 60
——————
DB Push Press x 10
Single Leg Box Squat x 5 each
Row 150 meters
5 Rounds
—————-
Pull Aparts x5 over/ x 5 under
KB Windmill x 5 each side
AD Jack Knife x 20
4 Rounds

Thrusters, Hang Power Clean and Core for Thursday May 16th, 2013

bomberathlete — Wed, 15 May 2013 22:42:38 +0000

Hang Power Clean – Max Effort – 5/3/2/1/1/1
——————
10 minute AMRAP
-Thrusters (m-95#/W-62#)
—————–
Pull Ups x 9
Push Ups x 6
Burpees x 3
4 Rounds
————–
KB Swimmers x 100
KB Hollow Rocks x 50
TRX Crunch x 100
Incline Row -Bicep Grip- x 50

Dynamic Speed and Strength Day for Wednesday May 15th, 2013

bomberathlete — Tue, 14 May 2013 21:24:07 +0000

Box Fast Feet (x 30)==>Box Jump (x12) – 4 Rounds
Lateral Box Jump Test (12″) 3 x 20″x20″
KB Windmill x 10 each side
—————————-
Sled Drag 20 meters forward/20 meters backwards x 2
Wall Ball x 20
Plyo-Push Up x 5
4 Rounds
——————–
Double Long Jump
Static Lunge 3 x 20″ each side
4 Rounds
——————–
Farmers Walk x 80 yards
OH Squat x 10 at 50%
4 Rounds

Power Cleans, Back Squat, MashUp, and TRX

bomberathlete — Tue, 14 May 2013 00:00:23 +0000

Jump Rope x 100
Spiderman x 8 each side
Jump Rope x 75
Hip Slides x 8 each side
Jump Rope x 50
Inchworm x 5
—————-
Hang Power Clean 2 x 5 for warm up
Power Clean 5 x 5 working up to 80%
Back Squat 5 x 5 working at 75% all the way through
Alternating DB Bench Press x 60 total
————————
MashUp
KB Swing
Ab-Mat Sit Up
Goblet Lunge
3 x 1″ of each with no rest
—————————–
TRX-Pike x 50
TRX-Hamstring Curls x 60

Dead Lift, ManMakers, Tail Pipe, and More Fun for Monday May 13th, 2013

bomberathlete — Mon, 13 May 2013 03:03:49 +0000

Wall Squats 2 x 10
Goblet Squat 2 x 10
Push Up 2 x 10
Proper Push Up 2 x 6
———————
Dead Lift 5 x 5 working at 75%
———————
Tail Pipe

One Person rows 250 meters while person 2 hold KB’s in rack position. Complete circuit 3x each.
——————–
Frog Hops
Push Press
Floor FLR
6 x 30″

MashUp for Saturday May 11th, 2013

bomberathlete — Fri, 10 May 2013 19:09:35 +0000

Wall Ball x 50
Box Jump x 30
2 Rounds
—————
Hang Power Clean (M-95#/W-62#) x 7
Lateral Hurdle Fast Feet (5 Hurdles) x 4
5 Rounds
——————-
Push Press x 8 (M-95#/W-62#)
Dead Lift x 8 (M-95#/W-62#)
4 Rounds
——————
Sled Drag x 80 Meters (M-95#/W-60#)
FLR 1 Minute
4 Rounds
—————–
Bench Press x 12 (M-95#/W-62#)
Pull Ups x 12
4 Rounds

Thrusters, Ab-Mat, and Push Ups for Friday May 10th, 2013

bomberathlete — Fri, 10 May 2013 00:50:22 +0000

Single Leg Box Lunge 3 x 10
DB-Tea Pots 2 x 10 each leg
—————————-
Thrusters x 100 (M-95#/W-62#)
Ab-Mat Sit Ups x 100
Push Ups x 100
TRX-Static Hamstring Hold 4 x 20″x20″
TRX Pikes x 60
Hollow Rocks x 100