DAILY WORKOUT

Thursday, December 3, 2020

Thursday, December 3, 2020

WARM-UP 3 SETS 20 Jumping Jacks 100m Jog 10 Elbow Punches Into … 3 SETS 20 Single Unders* 100m Run 10 Strict Press STRENGTH STRICT PRESS 1x2 @ 80% (Moderate) of 2RM 1x2 @ 85-90% (Mod-Heavy) 1x2+ @ 95% (Heavy)* *As many reps as possible w/o failure...no more than 4-6....

Wednesday, December 2, 2020

Wednesday, December 2, 2020

WARM-UP 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into… 2:00 Bike (Increase pace every :30 starting at 75% effort) WORKOUT AMRAP x 20 MINUTES 40/30 Cal Bike 30 Sit-Ups 20...

Tuesday, December 1, 2020

Tuesday, December 1, 2020

WARM-UP AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push Up to Down Dog Into… 2 SETS 5 BB Deadlift 10 Elbow Punches 5 Front Squat 5 OH Press STRENGTH E2MOM x 14 MINUTES* 1 or 2 Power Clean & Jerks *Start light and build to workout weight. (Score is...

Monday, November 30, 2020

Monday, November 30, 2020

WARM-UP 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Step Ups *Rounds 3 and 4 athletes can perform 6 box jumps STRENGTH FRONT SQUAT 1x2 @ 80% (Moderate) of 2RM 1x2 @ 85-90% (Mod-Heavy) 1x2+ @ 95% (Heavy)* *As many reps as possible w/o failure...no more than 4-6. (Score...

Sunday, November, 29, 2020

Sunday, November, 29, 2020

WARM-UP AMRAP x 8 MINUTES 100m Jog 20 Jumping Jacks 20 Mountain Climbers 10 Squat Jumps 10 Box Step-Ups STRENGTH 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 10 Decline Tempo Push-Ups (31X1)** *Keep Loading Moderate **Feet on (1) or (2) 45# Plates (Score is Weight)...

Saturday, November 28, 2020

Saturday, November 28, 2020

WARM-UP AMRAP x 10 MINUTES* 400m Run 10 Inchworms w/ Push-Up 10 Alt. V-Ups 10 Up-Downs 10 Scap Push-Ups *Easy, For-Quality Pace! PARTNER WORKOUT OPTION IN TEAMS OF 2... FOR TIME* 20 Jerks (155/105)|(115/75) 60 Burpees 40 Jerks 80 Scorpion Tails 60 Jerks 100 Up-Down...

Friday, November 27, 2020

Friday, November 27, 2020

WARM-UP AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5 Hang High-Pulls 5 Hang Power Cleans 10 Elbow Punches BENCHMARK WORKOUT “BOGO” AMRAP x 20 MINUTES 400m Run 10 Hang Power Cleans (135/95)|(95/65) 50 Double Unders 200m Run 5 Hang Power Cleans...

Wednesday, November 25, 2020

Wednesday, November 25, 2020

WARM-UP 2 SETS :30 Bootstrappers :30 BW Good Mornings :30 Scap Push-Ups :30 Row Into… EMOM x 6 MINUTES MIN 1 - :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L) MIN 2 - :50 Row (EZ -> Mod -> Hard) STRENGTH DEADLIFT 1x4 @ 70-75%...

Tuesday, November 24, 2020

Tuesday, November 24, 2020

WARM-UP 100m Run Into... 3 ROUNDS* 20 Plate Hops 10 Front Foot Elevated Reverse Lunge** 5/5 Plate Halo 10 Plate Ground to Overhead Into… 100m Plate Run *Use a 15/10 LB plate **Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge....

Monday, November 23, 2020

Monday, November 23, 2020

WARM-UP 2 ROUNDS 10 Up-Downs 10 Groiners 10 BW Squats 5 Push-Ups Into... 1 ROUND 5 Good Mornings + 5 Kang Squats 10 Elbow Punches + 5 Front Squats 5 Burpees STRENGTH FRONT SQUAT 1x4 @ 70-75% (Moderate) of 2RM 1x4 @ 75-80% (Mod) 1x4+ @ 80-85% (Mod-Heavy)* As many reps...

Sunday, November 22, 2020

Sunday, November 22, 2020

WARM-UP FOR QUALITY (10:00 Cap) 2:00 Bike Immediately into… 3 SETS 5 Inch Worms 10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)* 10 Tempo Ring Rows (21X1) * One arm elevated by placing hand on a DB or 2”+ elevated surface and alternating each rep. WORKOUT EMOM x 20...

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