DAILY WORKOUT

Sunday, August 2, 2020

Sunday, August 2, 2020

WARM-UP 1 SET 1:00 Cat Cow 1:00 Inch Worms 1:00 Alt. Groiners 1:00 Plank Into… 2-3 ROUNDS 10 Scap Pull-Ups 5 Empty Barbell Slow Good Mornings 10 Empty Barbell Bent Over Rows 5 Empty Barbell Slow RDL STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Heavy 5-Rep Deadlift...

Saturday, August 1, 2020

Saturday, August 1, 2020

Weather permitting will be working out OUTSIDE! (No masks required and everyone will have their own equipment.) Bring a filled water bottle, and sunscreen/sunglasses if needed! WARM-UP 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15...

Friday, July 31, 2020

Friday, July 31, 2020

WARM-UP AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders 20 Reverse Lunges 10 Kang Squats WORKOUT 5 SETS 50 Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold (53/35)|(35/26) :30 DBL KB...

Thursday, July 30, 2020

Thursday, July 30, 2020

WARM-UP GENERAL WARM-UP 3 ROUNDS :30 Bike 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press WORKOUT AMRAP x 20 MINUTES 4-6-8-10 and so on... V-Ups Alt. DB Hang Snatch...

Wednesday, July 29, 2020

Wednesday, July 29, 2020

WARM-UP 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 BB Deadlift 10 Elbow Punches 5 Muscle Clean STRENGTH 5-5-5-5-5-5-5 Front Squat* *Start Light and Build to Heavy Set of 5 (Score is Weight) WORKOUT E2MOM x 12...

Tuesday, July 28, 2020

Tuesday, July 28, 2020

WARM-UP 3 ROUNDS :45 Row 10 Slam Ball Deadlift 5 Push-Up to Pike 5/5 Single Arm Slam Ball Press SKILL EMOM x 10 MINUTES MIN 1 - 10/8 Cal Row for Quality MIN 2 - 1-3 Wall Walks or 3-5 HSPU Negatives (No Measure) WORKOUT 3 ROUNDS FOR TIME 10 Handstand Push-Ups 30 Slam...

Monday, July 27, 2020

Monday, July 27, 2020

WARM-UP GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs SNATCH WARM-UP -- Hybrid-Burgener Progression w/ Empty Barbell 2 SETS... 5-7 Reps Behind Neck Push Press 5-7 Reps Heaving Snatch...

Sunday, July 26, 2020

Sunday, July 26, 2020

WARM-UP FOR QUALITY (but quickly! 8:00 CAP) 25/20 Cal Row 8 Burpees 20/17 Cal Row 10 DB Deadlifts 15/12 Cal Row 10 DB Power Cleans 10/8 Cal Row 10 DB Front Squats 5 Cal Row 10 DB Thrusters Into… 4:00 Foam Roll Upper Back WORKOUT FOR TIME 3 ROUNDS 20/15 Cal Row 10 "No...

Saturday, July 25, 2020

Saturday, July 25, 2020

Socially Distanced Outdoor Partner Workout! WARM UP: 400m Jog 3 Rounds 10 Air Squats 10 Alternating Lunges 10 Up Downs Into... 3 Rounds 10 Kettlebell Deadlifts 10 Kettlebell High Pulls 10 Kettlebell Swings WORKOUT: 400m Run together Then... 20 Rounds 15 Kettlebell...

Friday, July 24, 2020

Friday, July 24, 2020

WARM-UP 2:00 Bike/Row Increasing pace every :30 Into … 3 ROUNDS 10 PVC Pass Thru + Toe Touch* 10 Bootstrappers 10/10 Moose Antlers *PVC Pass Thru + Toe Touch = PVC Pass Thru then reach for toes with hands in snatch grip on PVC Pipe STRENGTH ON A 15:00 RUNNING CLOCK…...

Thursday, July 23, 2020

Thursday, July 23, 2020

WARM-UP AMRAP x 5 MINUTES 5 Inch Worm + Push-Up 10 Alt Groiners 10 Slam Ball G2OH 20 Alt Lunges WORKOUT EMOM x 30 MINUTES MIN 1 - :50 Max Cal Bike MIN 2 - :50 Max Hand Release Push-Ups MIN 3 - :50 Max Russian Twists MIN 4 - :50 Max Slam Balls MIN 5 - Rest (Score is...

Wednesday, July 22, 2020

Wednesday, July 22, 2020

WARM-UP EMOM x 8 MINUTES MIN 1 - :45 Ring Row (or DB Bent Over Row) MIN 2 - :45 Alt Samson Lunge MIN 3 - :45 Up-Down Step-Up MIN 4 - :45 Hollow Rock SKILL EVERY 2:00 FOR 5 SETS... 2-4 Reps of Handstand Work* 100m Jog *1 Rep = Kick up to Handstand / Wall Walks / Hand...

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