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15 Jul

Posted at 20:00h in Work out of the day

SaturdayWarm-up3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Deadbugs 10 Banded Rows 2. Workout Prep 3 sets: 1:00 Amrap 5 Bench Press (build in weight) Max Distance Row (build up in pace) -Rest 1 minute between sets-MetconMetcon (Calories)5 Sets AMRAP 3 Minutes 20 Bench Press (135/95) Max Calorie Row -Rest 3 minute...

14 Jul

Posted at 20:00h in Work out of the day

FridayWarm-up5 min Row (increasing pace across 5 minutes) -into- 5 min AMRAP 3 Power Cleans (empty bar - build across) 5 Alt. V-ups (each side) 5 Kipping Knee Raise Workout Prep1 set: 5 Power Cleans (touch and go) 5 Toes to BarMetcon (AMRAP - Rounds and Reps)Tabata Push ups Tabata Sit ups 25 minutes 400m...

13 Jul

Posted at 20:00h in Work out of the day

ThursdayWarm-up3 sets: 30 sec Ski or Row (easy pace) 30 sec Run (easy pace) 5 Synchro Dumbbell Shoulder Press (each side - light weight) 5 Deadlifts (empty bar) WeightliftingSuperSet the Deadlifts with the Hand Stand Push Ups Deadlift (Weight)Deadlift: 2 Deficit Deadlifts x 5 sets @75% of 1RM *...

12 Jul

Posted at 20:00h in Work out of the day

WednesdayWarm-up7 min AMRAP 30 sec ski erg (easy pace) 4 Thrusters (empty bar - build across) 2 Zombie Climbs or 1 max height rope pull 2. Workout Prep 2 sets: 3 Thrusters (each/ at workout weight) 1 Rope Climb (each)MetconMetcon (Time)21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9...

11 Jul

Posted at 20:00h in Work out of the day

TuesdayWarm-up6 min AMRAP 30 sec bike (easy pace) 5 Dumbbell Deadlifts (light weight) 3 Up-Downs 5 Bench Press (empty bar - slow and controlled)WeightliftingBench Press (Weight)Bench Press: 2 Pause Bench Press x 5 sets @75% of 1RM *2-3 second pause* The weight is lowered down to the chest nice and controlled....

10 Jul

Posted at 20:00h in Work out of the day

MondayWarm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep...

08 Jul

Posted at 20:00h in Work out of the day

SaturdayWarm-up3 sets: 5 Box Jumps (low) 5 Thrusters (empty bar) 5 Muscle Snatch (empty bar) 3 Low Ring Muscle Up Transitions 50m JogWorkout PrepWorkout Prep 3 sets: 2 Box Jump Overs (work up in height) 2 Thrusters (build in weight) 2 Power Snatch (build in weight) 1 Muscle Up (Or 3 Chest to Bars)MetconMetcon...

07 Jul

Posted at 20:00h in Work out of the day

FridayWarm-up3 sets: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar - build across sets) WeightliftingDeadlift (Weight)Deadlift: 3 Dead Stop Deadlifts x 5 sets @70% of 1RM * Rest as needed between sets *GymnasticsHandstand Push-ups (Max reps)Strict Deficit Handstand Push-ups 5 Sets: 45-55% reps of Max Unbroken...

06 Jul

Posted at 20:00h in Work out of the day

ThursdayWarm-up8 min amrap: 30 sec Ski Erg or Row (:10 easy, :10 mod, :10 fast) 5 Double Dumbbell Cleans (practice finding rack position for front rack lunge) 5 Dumbbell step back lunges (each leg) (1 DB) 5 Bench Press (empty bar - slow and controlled) WeightliftingBench Press...

05 Jul

Posted at 20:00h in Work out of the day

WednesdayWarm-up3 sets: 5 Alt. V-ups (each side) 5 Knees to Elbows 3 Clean Deadlifts (empty bar) 3 Hang Muscle Cleans (empty bar) 3 Power Cleans (empty bar)Workout PrepWorkout Prep 3 sets: 3 Toes to Bar 2 Power Cleans (Build across - go heavier than starting weight)MetconMetcon (Time)3 rounds: 8 Toes To Bar 10 Power Cleans...