DAILY WORKOUT

Saturday, January 22, 2022

Saturday, January 22, 2022

UNKNOWN AND UNKNOWABLE! Come to class to find out what FUN workout we have planned for you today!

Friday, January 21, 2022

Friday, January 21, 2022

WARM-UP 2 Sets 5 Inch worms + Downward Dog 10 Deadlifts 10 High Pulls 10 Elbow Punches Into… 2 Sets 5 Broad Jumps 5 Dynamic Push-Ups * 5 Muscle Cleans 5 Strict Press *Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a...

Thursday, January 20, 2022

Thursday, January 20, 2022

WARM-UP 3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform 5 Hanging Shoulde Circles Forward, and 5 Backwards 3rd Round perform 10 Small Kip Swings SKILL ON A 10:00...

Wednesday, January 19, 2022

Wednesday, January 19, 2022

WARM-UP 2 ROUNDS 20 Mountain Climbers 10 PVC Pass Through 10 Jumping Squats 1-2 ROUNDS 10 Up-Downs 5 PVC Wide Push Press (Behind Neck) 5 PVC OHS STRENGTH 4x3 Overhead Squat *All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on...

Tuesday, January 18, 2022

Tuesday, January 18, 2022

WARM-UP EMOM x 8 MINUTES MIN 1 - :45 Row @ Mod Pace MIN 2 - :45 Push-Up to Pike MIN 3 - :45 Single Unders* MIN 4 - :45 Quad Heel Taps *Switch to Double Unders on Second Round STRENGTH 4 SETS FOR QUALITY 4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1) 250/200m EZ Row -No...

Monday, January 17, 2022

Monday, January 17, 2022

WARM-UP 2 Sets 300m Bike @ Easy Pace 10/10 Leg Swings 25’ High Knees 25” Butt Kickers 25’ High Skips Into... 2 Sets 300m Bike @ MOD Pace 10 Up-Downs 10 Lunges 5/5 DB Deadlifts 5/5 DB High Pulls EXTENDED WARM-UP 3 SETS 1200m Bike -Rest 3:00 b/t Sets- (Score is Slowest...

Saturday, January 15, 2022

Saturday, January 15, 2022

WARM-UP AMRAP x 8 MINUTES 8 Scap Push Ups 5 Push Ups to Down Dog 5 Push Ups (:03 Negative) 8 Med Ball Cleans 8 Med Ball Push Press Shots (Don’t Squat – Push Press into Toss!) SKILL ON A 10:00 RUNNING CLOCK... Practice HS Hold or HS Walk (No Measure) PARTNER WORKOUT IN...

Friday, January 14, 2022

Friday, January 14, 2022

WARM-UP 2 Sets (10:00 CAP) 1:00 Bike (ez) 10 Groiners 10 PVC Pass Throughs 10 PVC Overhead Squats Into... 2-3 Sets (Time dependent) * :45 Bike (mod) 5 Inch Worms 5 Overhead Squats :20 Pause in the bottom of OHS *Can be performed with an empty Barbell after the first...

Thursday, January 13, 2022

Thursday, January 13, 2022

WARM-UP EMOM x 6 MINUTES Min 1 - :20 Bootstrappers + :20 DB Deadlift Min 2 - :20 Singles + :20 Up-Downs Min 3 - :20 Shoulder Taps + :20 DB Bent Over Row EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK... ROWLING* *Athletes will take 5 attempts (Depending on time) to Row as...

Wednesday, January 12, 2022

Wednesday, January 12, 2022

WARM-UP 2 ROUNDS 300m Bike 10 Scap Pull-Ups 5/5 DB Arnold Press :20 Tuck Hold Into… 1-2 ROUNDS 300m Bike 10 Small Kip Swings 5/5 DB Push Press 10 Tuck-Ups STRENGTH EMOM x 10 MINUTES MIN 1 - 5-7 or More Strict Toes to Bar or Knees to Chest MIN 2 - 3 Push Press + 3 Push...

Tuesday, January 11, 2022

Tuesday, January 11, 2022

WARM-UP 3 SETS 8 Step-Ups 8 Plank to Pike 4/4 Staggered KB RDL 8 Quad Heel Taps Into… 3 SETS 8 Box Jumps 8 Push-Up to Pike 8 KB Sumo Deadlift High Pull 8 Alt. V-Ups WORKOUT 12 ROUNDS FOR TIME 5 Box Jumps (30/24/20) 10 Push-Ups 15 Russian KB Swing (70/53/35) (Score is...

Monday, January 10, 2022

Monday, January 10, 2022

WARM-UP 3 SETS (8:00 CAP) 600m Bike 8 Up-Downs 8 Scap Pull-Ups 4/4 Ring Rows 4 Lunge + Lunge + Air Squat STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Heavy 3-Rep Thruster (Score is Weight) WORKOUT AMRAP x 12 MINUTES 300m Bike 3 Thrusters (135/95/65)* 3 Burpee Bar...

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