DAILY WORKOUT

Saturday, January 16, 2021

Saturday, January 16, 2021

WARM UP 10 - 6 Count Burpees Immediately into... 3 SETS (W/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) WORKOUT PARTNER WORKOUT IN TEAMS OF 2... 3 ROUNDS FOR TIME 40 Synchronized Burpees...

Friday, January 15, 2021

Friday, January 15, 2021

WARM UP 2 ROUNDS 10/10 Thoracic Rotations 10 Push-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 A-Frame Push-Ups 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 SKILL EMOM x 10 MINUTES MIN 1 - HSPU Practice MIN 2...

Thursday, January 14, 2021

Thursday, January 14, 2021

WARM UP 4 ROUNDS 1:00 Bike 20 Alt Lunges** 10 Plank Rotations *Athlete choice **Switch to Box Step Ups after 2 Rounds WORKOUT EMOM x 25 MINUTES* MIN 1 - :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20) MIN 2 - :45 Max Strict Box Dips MIN 3 - :45 Plank...

Wednesday, January 13, 2021

Wednesday, January 13, 2021

WARM UP GENERAL WARM-UP AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH) *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the...

Tuesday, January 12, 2021

Tuesday, January 12, 2021

WARM UP 2:00 Bike 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 20 Shoulder Taps Into… 2 ROUNDS* 10 Scap Pull-Ups 5 Tempo Ring Rows 10 Scap Push-Ups 5 Tempo Knee Push-ups *Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups SKILL...

Monday, January 11, 2021

Monday, January 11, 2021

WARM UP 20 Singles 10 Right Leg 10 Left Leg 20 Alternating Legs 10 Left/Right Hop 10 Forward/Back Hop :20 Single + Single + High Jump 10 Single Tap Penguin Hop 10 Double Tap Penguin Hop :20 Single + Single + Double :20 Double Under Practice* Into... 2 ROUNDS 10 BB...

Sunday, January 10, 2021

Sunday, January 10, 2021

WARM-UP AMRAP x 5 MINUTES 10 Narrow Stance Squats 5 Push-Up to Pike 10 Squat Jumps 5/5 Single Leg V-Ups Immediately into… AMRAP x 5 MINUTES 10 Alt. Curtsey Squats 5 Push Press 10 Front Squats 5 Hanging Knee or Leg Raises WORKOUT 5 SETS ON 3:00 RUNNING CLOCK 12 Alt...

Saturday, January 9, 2021

Saturday, January 9, 2021

WARM-UP AMRAP x 5 MINUTES 20 Jumping Jacks 10 Tuck Jumps 10 KB Deadlifts 5 Russian KB Swings :30 Goblet Front Squat Hold ROWLING (ON A 10:00 RUNNING CLOCK) Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the...

Friday, January 8, 2021

Friday, January 8, 2021

WARM-UP 6-Count Burpee! On your count, have athletes move through each position of the Burpee: 1 - Hands on the ground 2 - Jump feet into Plank 3 - Bottom of Push-Up 4 - Press up to top of Push-Up 5 - Jump feet in 6 - Jump & Clap at the top Start with a slow...

Thursday, January 7, 2021

Thursday, January 7, 2021

WARM-UP 3 SETS 10/10 Thoracic Rotations 10 Alt Groiners 10 Alt Samson Lunges Into… 3 SETS 10/10 Single Arm DB Strict Press 10/10 Single Arm DB Overhead Lunge 20 Deadbugs / Hollow Flutter Kicks WORKOUT 4 SETS FOR QUALITY 3/3 DB Turkish Get-Ups (Athlete Choice) 12/12...

Wednesday, January 6, 2021

Wednesday, January 6, 2021

WARM-UP 2 ROUNDS :30 Bike :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or Push Jerk w/ BB 10 Kang Squats w/ BB BASELINE WORKOUT BASELINE III I. ON A 25:00 RUNNING CLOCK... Establish a Heavy 1-Rep Ground to Overhead...

Tuesday, January 5, 2021

Tuesday, January 5, 2021

WARM-UP 1 ROUND :30 Walking Knee to Chest :30 Heel to Butt :30 Toe Elevated Walk :30 Heel Elevated Walk :30 High Knees :30 Butt Kickers :30 Alt Single Leg Skip 100m Row Into… 1 ROUND 10 Sit-Ups 10 Scap Push-Ups 10 Groiners Into… 1 ROUND 5 Ring Rows 5 Knee Push-Ups 10...

WordPress Lightbox