DAILY WORKOUT

Friday, July 30, 2021

Friday, July 30, 2021

WARM-UP 3 Rounds (7 Minute Cap) 200m Run 6 Barbell Clean Deadlifts 6 Barbell Upright Rows 6 Elbow Punches 6 Strict Press Pair up for this and one person can start running while the other completes the reps. WORKOUT AMRAP12 With a Partner Partner 1: 200m Run Partner 2:...

Thursday, July 29, 2021

Thursday, July 29, 2021

WARM UP Rotating through team members… :30 Seconds Easy Bike/ Row Stationary Inch Worms Spidermans Medium Bike/ Row Side Lunge Active Samson Stretch Fast Bike/Row Air Squat Push-up to down dog WORKOUT AMRAP 24 In teams of 3: 12 DB Snatch (50/35/20) 7/5 Calorie Bike 7...

Wednesday, July 28, 2021

Wednesday, July 28, 2021

WARM -UP One partner row or bike while the other partner runs 200m  When the runners return partners switch Repeat 2 times. Everyone will have 400m Then... Find one partner and one medium/ light kettlebell. Partners will accumulate 100 Russian kettlebell swings,...

Tuesday, July 27, 2021

Tuesday, July 27, 2021

WARM-UP Partner 1: 250m Row Partner 2: AMRAP 5 Burpee 5 Air Squat Each Partner does 250m Row once EXTENDED WARM UP EMOM x 8 Min 1: 40 Seconds Double Unders Min 2: 5-7 Front Squats (Building to Workout Weight) WORKOUT For Time With Partner (40 minute Time Cap) 2000m...

Monday, July 26, 2021

Monday, July 26, 2021

WARM-UP 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster *Perform 5 Burpees in the Second Round STRENGTH Back Squat 1x5 @ 65%* 1x5 @ 75% 1x5 @ 85% *Based off...

Saturday, June 24, 2021

Saturday, June 24, 2021

WARM-UP 3 SETS (10:00 Cap) 15/12 Cal Bike (@65/60 RPM) 5/5 Single Arm KB Deadlifts (Light-Moderate) 5/5 Single Arm KB Hang Cleans 5/5 Single Arm KB Front Rack Reverse Lunges PARTNER WORKOUT IN TEAMS OF 2... AMRAP x 25 MINUTES 25 Russian Swings (Athlete Choice) 50...

Friday, June 23, 2021

Friday, June 23, 2021

WARM-UP ON A 10:00 RUNNING CLOCK… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats w/ :02 Pause in the bottom 5 Slow Air Squats 10 One and a Quarter Air Squats 15 Squat Jumps 20 Alt. Groiners STRENGTH Back Squat 1x5 @ 75% 1x3 @ 85% 1x1+ @ 95% *Based...

Thursday, June 22, 2021

Thursday, June 22, 2021

WARM-UP AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups SKILL 3 SETS* 5 Split Jerks** -Rest as Needed b/t Sets- *Keep weight light for...

Wednesday, June 21, 2021

Wednesday, June 21, 2021

WARM-UP AMRAP x 8 MINUTES 30 Single Unders * 8 Up-Downs ** 8 Inchworms 8 Scap Pull-Ups 8 Kip Swings *At halfway switch to Double Unders **At halfway switch to Burpees STRENGTH ON A 12:00 RUNNING CLOCK... Build to a Moderate-Heavy 3-Rep Hang Power Clean* *Fast and...

Tuesday, June 20, 2021

Tuesday, June 20, 2021

WARM-UP AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat STRENGTH Strict Press 1x5 @ 75% 1x3 @ 85% 1x1+ @ 95% *Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can...

Monday, June 19, 2021

Monday, June 19, 2021

WARM-UP 3 ROUNDS :30 Bike* 6 Inch Worms 7/7 Single Leg DB RDL 8 Up-Downs Over DB** *Increase Pace (EZ-Mod-Hard) each round **Rd 3 Perform 6 Burpees over the DB STRENGTH Deadlift 1x5 @ 75% 1x3 @ 85% 1x1+ @ 95% *Based off of 90% of Heavy 1-Rep. The 1+ is optional to...

Saturday, July 17, 2021

Saturday, July 17, 2021

Coach Olivia is BACK - and she missed you all! So, today she has something fun planned. Come to the gym to find out what it is! Be prepared to workout OUTSIDE today - so bring water, sunscreen, and sunglasses!

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