ThursdayWarm-upWarm-up3 SETS :30 Lunges :30 Ring Rows :30 Mountain Climbers :30 Up-Downs StrengthBack Squat (5-5-5-5)5-5-5-5 Tempo Back Squat (1111) (Score is Weight) WorkoutMetcon (Time)4 ROUNDS FOR TIME 20 Wall Balls (20/14) 15 DB Box Step Overs (50/35)|(35/20)* 15 DB Push Press *20" Box Height. Hold DBs "Suitcase" style....
WednesdayWarm-upWarm-upAMRAP x 6 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 10 Thoracic Rotations each side 10 KB Deadlifts 20 Walking Lunges SkillMetconON A 10:00 RUNNING CLOCK...
TuesdayWarm-upWarm-upAMRAP x 5 MINUTES 16 Jumping Jacks 8 Alt. DB Bent Over Row 8 Scap Push-ups 8 Sit-ups StrengthBench Press (5-5-5-5)5-5-5-5 Tempo Bench Press (1111) (Score is Weight) WorkoutMetcon (Time)FOR TIME 50 Tuck-ups 400m Run 30/25 Cal Row 20 DB Renegade Rows (35/25)|(25/15) 30/25 Cal Row 400m Run 50 Tuck-ups (Score is Time) ...
06/08/2020Warm-up3:00 Cardio Choice (Bike or Row) ...
SaturdayWarm-upWarm-up3 ROUNDS FOR QUALITY (12:00 Cap) 100m Run 10 Air Squats 10 Med Ball Cleans 10 Scap Pull Ups 10 Kip Swings 10 Sit Ups WorkoutMetcon (Time)3 SETS 600m Run 20 Clean and Jerks (95/63) 15 Toes To Bar -Rest 2:00 b/t Sets- (Score is Total Time) ...
FridayWarm-upWarm-upEMOM X 6 MINUTES MIN 1 - :40 Single Unders MIN 2 - :40 Scap Push-ups MIN 3 - :40 Single Unders MIN 4 - :40 Push-ups MIN 5 - :40 Single Unders MIN 6 - :40 Wall Ball Front Squats StrengthBench Press (5-5-5-5)5-5-5-5 Tempo Bench Press (2111) Building (Score is Weight) WorkoutMetconAMRAP x 6 MINUTES 30...
ThursdayWarm-upWarm-upAMRAP X 7 MINUTES 200m Row 10 Good Mornings 10 Sit-ups 10 Burpees StrengthDeadlift (5-5-5-5)5-5-5-5 Tempo Deadlift (2111) Building (Score is Weight) WorkoutMetcon (Time)4 ROUNDS FOR TIME 10 Burpees 15 Deadlifts (155/103) 250m Row 1:00 Hollow Hold (Score is Time) ...
WednesdayWarm-upWarm-upTABATA (:20 on/:10 off)* MVMT 1 - Single Unders MVMT 2 - High Single Unders MVMT 3 - Alt Right & Left Foot MVMT 4 - Backwards *2 Rounds of each movement Into… 3 ROUNDS 5 Snatch Grip Romanian DL 5 Hang High Pull 5 Hang Muscle Snatch 5 Snatch Grip Push Press (back...
TuesdayWarm-upWarm-up3 ROUNDS 15 High Knees 20 Shoulder Taps 10 KB Deadlifts StrengthShoulder Press (5-5-5-5)5-5-5-5 Tempo Strict Press (2111) (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 200 M Run 10 Push Press (95/65)|(75/55) 15 Russian KBS (53/35)|(35/26) -:30 Rest after a full round- (Score is Rounds + Reps) ...
SaturdayWarm-upWarm-upAMRAP X 5 MINUTES 200m Row or 100m Run 30 Mountain Climbers 20 Jumping Jacks 10 Plate or 10 DB Deadlifts StrengthMetcon (Weight)3 SETS P1 - 20 Front Rack Lunges* P2 - MAX Plank Hold -Rest 1:30 b/t Sets- *If P2 drops from Plank, P1 must wait to continue reps until P2 begins...