07/04/2020Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconBradshaw (Time)10 rounds for time of: ...
07/03/2020Warm-upWarm-upAMRAP x 3 MINUTES 20 DB Toe Taps 10 Scap Push-Ups 10 Up-Downs Into… AMRAP x 3 MINUTES 20 Single Unders or Dubs 10 Air Squats 10 Push-Ups C. STRENGTH / GYMNASTICSSnatch (Weight)Every 90 seconds Snatch x2 for 7 sets Building if form permits WorkoutMetcon (Time)EVERY 3:30 FOR 5 SETS 15 Burpees 15 Power Snatches...
ThursdayWarm-upWarm-up2 ROUNDS 1:00 Row (EZ Pace) 10 Walking Lunges 5/5 KB Strict Press Into… 2 ROUNDS :45 Row (Mod Pace) 10 KB Deadlift 5/5 KB Strict Press Into… 2 ROUNDS :30 Row (Hard Pace) 10 KBS :15 / :15 Front Rack Hold WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 25 MINUTES 500m Row 20 KB Goblet Reverse Lunges (70/53)|(53/35) 20 Russian KB...
WednesdayWarm-upWarm-upEMOM x 6 MINUTES MIN 1 - :25 High Knees / :25 Butt Kickers MIN 2 - 10 Scap Pull-Ups + Dead Hang on Bar MIN 3 - :25 Inch Worms / :25 Good Mornings MIN 4 - 10 Elbow Punches + 10 Strict Press MIN 5 - :25 High...
TuesdayWarm-upWarm-upAMRAP x 3 MINUTES 2 Push-up 4 Up-Downs 6 Wall Balls -Rest 1:00- TABATA (:20 ON / :10 OFF) ROUNDS 1&2 - Single Unders ROUNDS 3&4 - Double Unders ROUNDS 5&6 - Air Squats ROUNDS 7&8 - Push Ups StrengthPush Press (8-6-4-8-6-4)8-6-4-8-6-4 Push Press (Score is Weight) WorkoutMetcon...
MondayWarm-upWarm-upEMOM x 6 MINUTES MIN 1 - :45 Russian KBS MIN 2 - :45 Lunge + Twist MIN 3 - :45 Air Squats StrengthFront Squat (8-6-4-8-6-4)8-6-4-8-6-4 Front Squat (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 10 MINUTES 3-6-9 and so on...
SaturdayWarm-upWarm-up400 Meter Run Into… AMRAP x 8 MINUTES 10 Scap Push Ups 20 Shoulder Taps 10 Samson Lunges 10 Elbow Punches w/ Barbell WorkoutMetconEMOM x 20 MINUTES MIN 1 - 12 Lateral Burpees over bar MIN 2 - 10 Front Rack Lunges (155/105) MIN 3 - :50 Barbell Front Rack Hold MIN 4 - Rest (No...
FridayWarm-upWarm-upEMOM x 7 MINUTES MIN 1: :45 Single Unders MIN 2: 10/10 SA DB Deadlifts MIN 3: :45 Single Unders MIN 4: 15 Body Weight Good Mornings MIN 5: :45 Double Under/Attempts MIN 6: 20 Reverse Lunges MIN 7: 100 M Run StrengthDeadlift (10-10-10-10-10-10)EVERY 2 Min x 6 SETS 10 Deadlift Building in...
ThursdayWarm-upWarm-upAMRAP x 5 MINUTES :20 Single DB Overhead Hold 10 Alt. DB Strict Press 10 Up-Downs 10 Box Step-ups StrengthMetcon (Weight)EMOM x 10 MINUTES MIN 1 - 10 Strict Press MIN 2 - 10 Seesaw Bent Over Row *1 Rep of Seesaw Row = L Row + R Row (Score is...
WednesdayWarm-upWarm-up2-3 ROUNDS (6 MINUTE CAP) 200m Row 10 Tempo Air Squats (3131) 30 Mountain Climbers 10 Alt. Samson Stretches StrengthBack Squat (Weight)In a 25 Minute Window 5 Sets of 7 Reps at Roughly 60%WorkoutMetcon (Weight)EMOM x 10 MINUTES MIN 1 - 18/14 Cal Row MIN 2 - 10 Front Squats...