DAILY WORKOUT

Sunday, September 27, 2020

Sunday, September 27, 2020

WARM-UP 3-4 SETS (8:00 CAP) 10 Alt. Samson Lunges 10 Groiner w/ thoracic rotation 10 Push-Up to Pike 10 Bootstrappers SKILL 3 SETS FOR QUALITY 3/3 DB or KB Turkish Get-Up/Down* 20 Alt. Sit-Thrus *Full Movement is to Standing Position and Back Down (No Measure) WORKOUT...

Saturday, September 26, 2020

Saturday, September 26, 2020

WARM-UP AMRAP x 10 MINUTES 100m Jog 10 Haloes 10 Squats w/plate on back 10 Overhead Lunges 10 Plate RDLs WORKOUT FOR TIME 200m Plate Run 50 Plate Ground to Overhead 50 Plate Walking Lunges (Hold Plate in Bear Hug) 200m Plate Run 50 Burpee with Jump to Plate 50 Plate...

Friday, September 25, 2020

Friday, September 25, 2020

WARM-UP 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings BASELINE WORKOUT I. ON A 25:00 RUNNING CLOCK... Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) -Rest 5:00- II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground...

Thursday, September 24, 2020

Thursday, September 24, 2020

WARM-UP 1:00 Bike or Row (Nasal Breathing, EZ Pace) Into… 3 ROUNDS 10 Glute Bridges 20 Shoulder Taps 10 Air Squats WORKOUT EMOM x 28 MINUTES* MIN 1 - :50 Cal Row or Bike MIN 2 - 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25) MIN 3 - 15 Glute Bridge-Ups...

Wednesday, September 23, 2020

Wednesday, September 23, 2020

WARM-UP AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Front Squats (3111) w/ empty barbell TRIPLE BASELINE I. ON A 20:00 RUNNING CLOCK... Build to 3RM Front Squat (Score is...

Tuesday, September 22, 2020

Tuesday, September 22, 2020

WARM-UP 3 ROUNDS 10 Sumo Stance Good Morning :20 Active Hang* 30 Mountain Climbers *Athletes should focus on depressing shoulders down and back. EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK... Build Sumo DL in Sets of 3-5 Reps (No Measure) WORKOUT 5 SETS FOR QUALITY 10...

Monday, September 21, 2020

Monday, September 21, 2020

WARM-UP 1 ROUND 10/10 Leg Swings 10/10 Heel to Butt 20 Toe Elevated Walk 20 Heel Elevated Walk 20 High Knees 20 Butt Kickers 100m Run Into… 1 ROUND 5 Scap Push-Ups 10 Shoulder Taps 10 Lunges 5 Knee Push-Ups 10 Air Squats BASELINE WORKOUT I. ON A 10:00 RUNNING CLOCK......

Sunday, September 20, 2020

Sunday, September 20, 2020

WARM-UP AMRAP x 7 MINUTES 12/10 Cal Bike 10 Kip Swings 8 Knees to Chest 6/6 Single DB Deadlifts 4 Alt. Single DB Hang Muscle Clean WORKOUT FOR TIME 25 Toes to Bar 25 DB Hang Power Cleans (50/35)|(35/20) 50/40 Cal Bike 50 DB Hang Power Cleans 50 Toes to Bar 50/40 Cal...

Saturday, September 19, 2020

Saturday, September 19, 2020

WARM-UP FOR TIME (8:00 CAP) 200m Run (EZ) Into… 3 ROUNDS 5 Push-Up to Pike 10 Bootstrappers 10 Air Squats Into… 200m Run (Moderate) WORKOUT EVERY 4:00 x 5 SETS 300m Run Then in the remaining time... AMRAP of: 12 HR Push-Ups 12 Alt. Pistol Squats (Score is Rounds +...

Friday, September 18, 2020

Friday, September 18, 2020

WARM-UP 2 ROUNDS 10 Alt Groiners + Torso Twist 5 Inch Worms + Push-Up Into… 3 ROUNDS 3 Snatch Grip Deadlift 3 Snatch Grip Hang High-Pulls 3 Snatch Grip Hang Muscle Snatch 3 Snatch Grip Hang Power Snatch* *With each rep, lower the start position for the Hang (Hips,...

Thursday, September 17, 2020

Thursday, September 17, 2020

WARM-UP 3 ROUNDS 10 PVC Pass Thru 10/10 Around the World PVC Pass Thru 10 Tempo Air Squats (3111) Into… 3 ROUNDS 10 PVC Overhead Squats 10 Alt. Samson Lunges 10 Bootstrappers SKILL 3 SETS FOR QUALITY 5 Tempo Overhead Squat (3131) (45/35)|(35/15) 10 Alt. Cossack Squat...

Wednesday, September 16, 2020

Wednesday, September 16, 2020

WARM-UP 2 ROUNDS 10/10 Moose Antlers 10 Bent Over Reverse Plate Flys Into… 3 ROUNDS 1:00 Row* 10 Push-Up to Pike 12 Alt Box Step-Ups** *Increasing pace on the Row each round (EZ -> Mod -> Hard) **Start on a lower box, increase height after 1st round WORKOUT EMOM...

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