DAILY WORKOUT

Monday, October 18, 2021

Monday, October 18, 2021

WARM-UP 2 SETS… :45 Row for Cals (Mod Pace) 10 Alt. Long Reverse Lunges w/ PVC Pass 10 Behind Neck Wide-Grip Presses :15 Wide Grip Elbow Roll Forward Hold :15 Wide Grip Elbow Roll Back Hold :15 Wide Grip OH Active Hold STRENGTH Overhead Squats 5x3 @ Mod-Heavy *Bar...

Saturday, October 16, 2021

Saturday, October 16, 2021

WARM-UP LINE DRILLS (20-25’ for each drill, light jog back to starting position) Walking Knee Hug Walking Quad Stretch Butt Kickers High Knees Power Skip Immediately Into… 3 SETS 20 Band Pull-Aparts 20 Band Upright Rows 20 Band Rows (Band wrapped around an upright)...

Friday, October 15, 2021

Friday, October 15, 2021

WARM-UP AMRAP x 8 MINUTES 6 Barbell Strict Presses 8 Russian Kettlebell Swings 10 Box Step Ups *At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps GOAL: Progress in movement complexity, speed, and power as time progresses. STRENGTH ON A...

Thursday, October 14, 2021

Thursday, October 14, 2021

WARM-UP 3 SET (6:00 HARD CAP) :30 Moderate Row 14 Hollow Rocks 7/7 Single Arm Ring Row 10 Samson Lunges SKILL 3 SETS FOR QUALITY 3-5 Strict Toes to Bar Into... 3 SETS FOR QUALITY 5 Double Kip Toes to Bar* *1 Kip + 1 Kipping Toes to Bar = 1 Rep. (No Measure) WORKOUT...

Wednesday, October 13, 2021

Wednesday, October 13, 2021

WARM-UP EMOM x 10:00 MINUTES MIN 1 - :20/:20 SA DB Arnold Press MIN 2 - :20/:20 SA DB Front Squat MIN 3 - :20/:20 SA DB Deadlift MIN 4 - :40 Sit-Thrus MIN 5 - :40 Hollow Hold BENCHMARK WORKOUT "ELLEN" 3 ROUNDS FOR TIME 20 Burpees 21 Alt. DB Snatch (50/35/20) 12 DBL DB...

Tuesday, October 12, 2021

Tuesday, October 12, 2021

WARM-UP 2 ROUNDS 30 Singles 10 Step Back Lunges 5 Push-Up + Shoulder Tap 2 ROUNDS 30 Singles (Single, Single, High Jump) 10 Narrow Stance Squats 10 Slow Shoulder Taps* *Switch to Pike Shoulder tap in 2nd Round SKILL EMOM x 12 MINUTES MIN 1 - :45 Practice GOAT Option...

Monday, October 11, 2021

Monday, October 11, 2021

WARM-UP 4 ROUNDS (:15 each) -- Jumping Jacks -- Groiners* -- Alt. V-Ups** -- Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats STRENGTH ON A 15:00 RUNNING...

Saturday, October 9, 2021

Saturday, October 9, 2021

WARM-UP 3 SETS ON A 10:00 RUNNING CLOCK… 250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard) 6/6 Single Leg DB RDL 8/8 Single Arm Tempo Bent Over Rows (30X1) 20 Plank Shoulder Taps PARTNER WORKOUT IN TEAMS OF 2... FOR TIME 300/240 Cal Row* *P1 Rows while P2...

Friday, October 8, 2021

Friday, October 8, 2021

WARM-UP 3 Sets (5:00 CAP) 100m Run 10 Scap Pull Ups 5 Ring Rows* 5/5 Split Stance DB Arnold Presses (L/R) *Option to swap for Strict Pull Ups/Vertical Ring Rows STRENGTH 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as...

Thursday, October 7, 2021

Thursday, October 7, 2021

WARM-UP EMOM x 8 MINUTES MIN 1 - 10 KB Deadlifts + 8 Russian KB Swings MIN 2 - 10/10 SL RDL MIN 3 - 10 Push-Up to Pike MIN 4 - :45 Tuck Hold WORKOUT 2 SETS 10 Tempo Deadlifts (225/155/105)|(30X1) 21 Hand Release Push-Ups 21 Russian KB Swings (Athlete Choice) -Rest...

Wednesday, October 6, 2021

Wednesday, October 6, 2021

WARM-UP 2 Sets (8:00 Cap) 35 Single Unders 12 Lunges with PVC Passthrough 10 Up-Downs 8 PVC Cuban Press Into… 2 Sets 30 Double Unders 10 PVC Overhead Squats 8 Barbell High Pulls 8 Barbell Behind the Neck Press STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Moderate...

Tuesday, October 5, 2021

Tuesday, October 5, 2021

WARM-UP 2 ROUNDS 1:00 Row (EZ-Mod) 10 Scap Pull-Ups 10 Tuck-Ups 10 Elbow Punches 2 ROUNDS :30 Row (Hard) 8 Kip Swings 8 Sit-Ups 4 Hang Muscle Clean SKILL 3 SETS FOR REPS* :45 Max Toes to Bar -Rest 2:00 b/t Sets- *Will be retested at end of month (Score is Total Reps)...

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