DAILY WORKOUT

Monday, May 17, 2021

Monday, May 17, 2021

WARM-UP 2 ROUNDS 10 PVC Pass Throughs 10 Groiners 10 Jumping Squats Into... 2 ROUNDS 5 PVC OHS :10 Bottom of Dip Hold :10 Ring Support Hold EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 - 5 Tempo OHS (2111) (Building)* MIN 2 - 1-3 Ring Muscle-Ups or RMU Attempts *Build to...

Saturday, May 15, 2021

Saturday, May 15, 2021

WARM-UP ON A 10:00 RUNNING CLOCK… 3:00 Bike or Row (EZ-Moderate) 1:00 Elbow to Instep (R) 1:00 Elbow to Instep (L) 1:00 Alt. Calf Stretch 20 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretch 10 Alt. Elbow Punches (Front Rack) 10 Alt. Elbow Punches (Back Rack)...

Friday, May 14, 2021

Friday, May 14, 2021

WARM-UP AMRAP x 3 MINUTES 50’ Shuttle Run 8 Med Ball Lunges 6 Med Ball Ground to Overhead -Rest 1:00- AMRAP x 3 MINUTES 7 Single Ring Ring Rows 6 Kip Swings 5 Wall Ball Thrusters STRENGTH 6-4-4-2 Back Squat* *Build to a Moderate-Heavy 2-Rep. (Score is Weight) WORKOUT...

Thursday, May 13, 2021

Thursday, May 13, 2021

WARM-UP 1 SET 1:00 - Alt Groiners 1:00 - Bootstrappers Into… 3 SETS 25ft L-Kicks 25ft Knee Hugs 25ft Toe Walks 25ft Butt Kickers 25ft Over the Fence, Under the Fence 25ft High Knees WORKOUT 3 SETS ON A 7:00 RUNNING CLOCK... 800m Run 15 Hand Release Push-Ups 15...

Wednesday, May 12, 2021

Wednesday, May 12, 2021

WARM-UP 3 SETS 10 PVC Pass Thru 10 Alt Groiner Stretch 10 Step Back Burpee Into… 4 SETS* 5 Empty Barbell Strict Press 10 Inch Worms (No Push-Up) 20 Alt Box Step Ups *Progress to 10 Box Jumps for Sets 3 & 4. STRENGTH 3-3-3-3 Shoulder to Overhead* *Taken from the...

Tuesday, May 11, 2021

Tuesday, May 11, 2021

WARM-UP FOR QUALITY 1:00 Row (EZ) 8 Hollow Rocks 4 Inch Worms 4/4 SA Ring Rows :45 Row (Mod) 8 Hollow Rocks 6 Up-Downs 4/4 SA Ring Rows :30 Row (EZ) 8 Hollow Rocks 6 Burpees 4/4 SA Ring Rows BENCHMARK WORKOUT "DEATH ROW" EMOM x 20 MINUTES MIN 1 - 20/15 Cal Row MIN 2 -...

Monday, May 10, 2021

Monday, May 10, 2021

WARM-UP EMOM x 8 MINUTES Min 1 - :40 Bike (EZ) Min 2 - :40 Lunges Min 3 - :40 Jumping Jacks Min 4 - :40 Mountain Climbers WORKOUT 3 SETS FOR REPS 1:00 - DB Suitcase (Single DB) Box Step-Ups (35/20/15)/(24/20) 1:00 - Up-Downs 1:00 - Air Squats 1:00 - DB Hang Muscle...

Saturday, May 8, 2021

Saturday, May 8, 2021

WARM-UP AMRAP x 5 MINUTES (Flow) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretches 10 Lunge w/ Thoracic Twist Immediately into… AMRAP x 5 MINUTES (w/ empty bar, EZ pace) 10 Alt. Elbow Punches 10 Hang Muscle Cleans 5 Front Squat 5 Strict Press 5 Back Squat...

Friday, May 7, 2021

Friday, May 7, 2021

WARM-UP 2 ROUNDS 30 Mountain Climbers 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 5/5 Hand Over Hand Ring Rows* Into… 2 ROUNDS 8 Up-Downs 8 Slam Ball G2OH** 6 Lunge + Lunge + Squat Into… 2 ROUNDS 5 Burpees 5 Slam Balls :20 Wall Sit *Place one hand on top of the...

Thursday, May 6, 2021

Thursday, May 6, 2021

WARM-UP AMRAP x 5 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Scap Pull-Ups 10 Tuck-Ups Into… AMRAP x 5 MINUTES 10 Box Step Ups :30 Row (Mod) 5 Kipping Swings 5 Hanging Knee Raises WORKOUT AMRAP x 25 MINUTES 1000/800m Row 14 Alt. Back Rack Lunges (135/95/65) 16 Toes...

Wednesday, May 5, 2021

Wednesday, May 5, 2021

WARM-UP 3 SETS 20 Banded Pull-Aparts 10 Banded Pass Thrus 20 Jumping Jacks Into… 3 SETS 10/10 Single Arm ½ Kneeling DB Press 10/10 Single Arm Sumo Deadlift 25ft High Skip 25ft High Knees 25ft Butt Kickers STRENGTH EMOM x 14 MINUTES MIN 1 - 4 Push Press (Athlete...

Tuesday, May 4, 2021

Tuesday, May 4, 2021

WARM-UP 2 ROUNDS 10 Arm Haulers 10 Hollow Rocks 10 Cossack Squats* Into… 2 ROUNDS 10 Scap Pull-Ups 5 Ring Rows or Strict Pull-Ups 10 Goblet Squats *Option to use the KB in the Goblet position for the Cossack Squat in the second round. WORKOUT FOR TIME 10-15-20-15-10...

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