DAILY WORKOUT

Saturday, May 21, 2022

Saturday, May 21, 2022

PARTNER WORKOUT IN TEAMS OF 2... AMRAP x 24 MINUTES* 30 Wall Balls (20/14/10) 20 Push Jerks (155/105/75) 30 Chest to Bar Pull-Ups *P1 works while P2 rests. Split work as Needed. (Score is Rounds + Reps)

Friday, May 20, 2022

Friday, May 20, 2022

STRENGTH 1x3 @ 70% 1x3 @ 80% 1x3 @ 90% Deadlift* *Based off of 90% of Heavy 1-Rep (Score is Weight) WORKOUT FOR TIME 35/28 Cal Bike Into... 3 ROUNDS 30 Box Jump Overs (24/20) 10 Deadlifts (255/175/115) Into... 35/28 Cal Bike (Score is Time)

Thursday, May 19, 2022

Thursday, May 19, 2022

STRENGTH 1x3 @ 70% 1x3 @ 80% 1x3 @ 90% Bench Press* *Based off of 90% of Heavy 1-Rep (Score is Weight) WORKOUT EMOM x 16 MINUTES MIN 1&2 - AMRAP of Triplet* MIN 3 - Max Strict Ring Dips MIN 4 - Rest *1 Round of Triplet is... 6 Hand Release Push-Ups 12 Up-Downs 24...

Wednesday, May 18, 2022

Wednesday, May 18, 2022

STRENGTH EVERY 1:30 x 5 SETS* 1 Hang Power Snatch + 1 Power Snatch *Start Light-Moderate and build up to a Moderate-Heavy weight. (Score is Weight) WORKOUT 1.) AMRAP x 8 MINUTES 3 Power Snatches (135/95/65) 6 Alt. Back Rack Lunges 9 Toes to Bar (Score is Rounds +...

Tuesday, May 17, 2022

Tuesday, May 17, 2022

STRENGTH 1x3 @ 70% 1x3 @ 80% 1x3 @ 90% Back Squat* *Based off of 90% of Heavy 1-Rep (Score is Weight) BENCHMARK WORKOUT "PUNCH OUT" FOR TIME 800m Run 30 Thrusters (115/75/55) 30 Lateral Burpees Over Bar (Score is Time)

Monday, May 16, 2022

Monday, May 16, 2022

SKILL ON A 10:00 RUNNING CLOCK... Practice Kipping Pull Ups (No Measure) WORKOUT AMRAP x 18 MINUTES 60 Double Unders 40 Sit-Ups* 20 Slam Balls (20/15/10) 15 Pull Ups (Score is Rounds + Reps)

Saturday, May 14, 2022

Saturday, May 14, 2022

WARM-UP 2 ROUNDS 20 Single Unders 10 Lunges 10 KB Deadlift 10 Scap Pull-Ups Into… 2 ROUNDS 8 Up-Downs* 8 Jumping Lunges 8 Russian KB Swings** 8 Kip Swings *2nd Round perform 6 Burpees, 6 American KB Swings EXTENDED WARM-UP 3 SETS 3-5 Reps of Bar Muscle-Up Practice*...

Friday, May 13, 2022

Friday, May 13, 2022

WARM-UP 2 SETS (8:00 CAP) 100m Run 10 Up-Downs 5 Lunge-Lunge-Squats :30 Squat Hold Into… 2 SETS 100m Run 10 Burpees 15 Air Squats STRENGTH Back Squat* 1x5 @65% 1x5 @75% 1x5 @85% *Based off of 90% of Heavy 1-Rep (Score is Weight) WORKOUT AMRAP x 16 MINUTES 50 Air...

Wednesday, May 11, 2022

Wednesday, May 11, 2022

WARM-UP AMRAP x 3 MINUTES 12 Step-Ups 10 Push-Up to Pike 8 Jefferson Curls 6 Deadbugs Into… AMRAP x 4 MINUTES 6 Low Box Jumps 6 Pike Push-Ups or Push-Ups 8 Barbell RDL 12 Straight Leg Sit-Ups STRENGTH Deadlift* 1x5 @65% 1x5 @75% 1x5 @85% *Based off of 90% of Heavy...

Tuesday, May 10, 2022

Tuesday, May 10, 2022

WARM-UP EMOM x 6 MINUTES MIN 1 - 30 Mountain Climbers + Max Plank MIN 2 - 10 SB Deadlifts + 10 SB Curl to Press MIN 3 - 10 Scap Pull-Ups + Max Bar Hang MIN 4 - 10 Up-Downs + Max Shoulder Taps MIN 5 - 10 Slam Ball Ground to Overhead + 10 Ring Rows MIN 6 - 10 Slow...

Monday, May 9, 2022

Monday, May 9, 2022

WARM-UP 1 ROUND (8:00 CAP) 1:00 Bike EZ Pace 10 Scap Push-Ups 8 Clean Deadlifts 8 Barbell Strict Press Into… 1 ROUND :45 Bike Mod Pace 8 Alt. Bird Dogs 6 Barbell Upright Rows 6 Barbell Strict Press + :20 OH Hold after final rep Into… 1 ROUND :30 Bike Hard Pace 6 Hang...

Saturday, May 7, 2022

Saturday, May 7, 2022

WARM-UP 2-3 ROUNDS (7:00 CAP) 10/8 Cal Row 8 Alt. Bird Dogs 8 Sumo Stance Good Mornings 5 Reps of IYT’s w. Change Plates* *In a bent over position, with straight arms and thumbs pointed up towards the ceiling, mimic the IYT shape. I for 5 Reps, Y for 5 Reps, and T for...

WordPress Lightbox