TuesdayWarm-upWarm-upON A 5:00 RUNNING CLOCK… 50 Jumping Jacks 40 Slow Alt. Bicycle Crunches 30 Alt. DB Toe Taps 20 Reverse Lunges StrengthDeadlift (2RM)ON A 12:00 RUNNING CLOCK...
MondayWarm-upWarm-up3 ROUNDS :30 Row :30 Strict Press :30 Up-Down StrengthPush Press (2RM)ON A 12:00 RUNNING CLOCK...
SaturdayWarm-upWarm-upAMRAP x 7 MINUTES :30 Bike (increase RPM every :10) 5 Up-Downs 10 DB Suitcase Deadlifts 5 Up-Downs 10 Single DB Swing StrengthMetcon (Weight)3 SETS* 50' DBL DB Suitcase Walking Lunge 10 DB Power Clean 50' DBL DB Suitcase Walking Lunge -Rest as Needed b/t Sets- *Choose a weight that you can hold onto for...
FridayWarm-upWarm-upEMOM x 5 MINUTES MIN 1 - :20/:20 Single DB Strict Press MIN 2 - :40 DB Ground 2 Overhead MIN 3 - :40 Slow Deadbugs MIN 4 - :40 Shoulder Taps MIN 5 - :40 Wall Walks StrengthPush Press (6-4-2-6-4-2)6-4-2-6-4-2* Push Press *Start and end heavier than last week. (Score is Weight) Push Press...
ThursdayWarm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip StrengthPower Snatch (1x3)ON A 15:00 RUNNING CLOCK… Build to a...
07/22/2020Warm-upWarm-upAMRAP x 5 MINUTES 7 Russian KBS 7 Kip Swings 7 Scap Push-ups 7 V-ups 7 Air Squats StrengthFront Squat (6-4-2-6-4-2)6-4-2-6-4-2* Front Squat *Start and end heavier than last week. (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 7 Front Squats (135/95) 7 Toes to Bar 7 KBS (70/53) 7 Push-ups (Score is Rounds +...
TuesdayWarm-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 StrengthMetcon (Weight)ON A 15:00 RUNNING CLOCK...
MondayWarm-upWarm-upAMRAP x 5 MINUTES 2,4,6, and so on… Reverse Lunges Up-Downs Tuck-Ups StrengthDeadlift (6-4-2-6-4-2)6-4-2-6-4-2* Deadlift *Start and end heavier than last week. (Score is Weight) WorkoutMetcon (Time)FOR TIME 10 DB Burpees (35/25) 200m Run 30 Weighted Sit-ups (35/25) 40 Deadlifts (185/123) 30 Weighted Sit-ups 200m Run 10 DB Burpees -13:00 Hard Cap- (Score is Time) ...
SaturdayWarm-upWarm-up3 ROUNDS (7 MINUTE CAP) 25 Single-Unders 5 Tuck-Ups + 5 V-Ups 10 Kip Swings 10 Slam Balls 5 Burpees StrengthMetcon3 SETS FOR QUALITY :30 L-Hang Hold 10 Tempo Strict Knees to Chest (2121) 10 Strict Pull UPS (No Measure) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 8 Burpee Toes to Bar 16 Wall Balls...
07/17/2020Warm-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 MetconMetcon (Time)10 Rounds for Time 200 M...