DAILY WORKOUT

Saturday, March 6, 2021

Saturday, March 6, 2021

WARM-UP AMRAP x 5 MINUTES 6 Upright Rows 8 Muscle Cleans 10 Bent Over Rows 12 Hollow Rocks PARTNER WORKOUT  IN TEAMS OF 2... 6 ROUNDS FOR TIME* 12 Hang Power Cleans (115/75/55) 6 Burpee Jumping Pull-Up -Rest 2:00- 2 ROUNDS FOR TIME** 36 Hang Power Cleans 12 Burpee...

Friday, March 5, 2021

Friday, March 5, 2021

WARM-UP 2 ROUNDS 100m Row 10 PVC Pass Thrus 10 Alt Groiners 10 Bootstrappers Into… 3 ROUNDS 5/5 Single Arm DB Strict Press 5/5 Single Arm DB OH Reverse Lunge STRENGTH 5 SETS 1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Snatch *Loading stays Moderate (65-70%) across all...

Thursday, March 4, 2021

Thursday, March 4, 2021

WARM-UP AMRAP x 10 MINUTES :30 Bike (65-70% Effort) 5/5 Single Arm Ring Rows 5/5 Single Arm Arnold Press 10/10 Single DB Suitcase Romanian Deadlifts WORKOUT 4 SETS FOR QUALITY* 10 Barbell Pendlay Rows 10 Unbroken Push Press 10 Slow Seated Goblet Good Mornings -Rest as...

Wednesday, March 3, 2021

Wednesday, March 3, 2021

WARM-UP Tabata Running in Place (Hard/Moderate and Easy) Into... 3 SETS 10 Glute Bridges 8 Scap Pull-Ups 6 Tuck-Ups Into… 3 SETS 10 Hang Muscle Cleans 8 Elbow Punches 6 Front Squats 4 Strict Knee Raises STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Heavy 10-Rep...

Tuesday, March 2, 2021

Tuesday, March 2, 2021

WARM-UP :30 Each High Knee Karaoke Over the Hurdle Walking Knee to Chest Figure Four Lunge with Twist Toy Soldiers High Knees Butt Kickers Side Step Skip 1:00 Mod Row 1:00 Fast Row Into... 3 ROUNDS 20 Alt. Shoulder Taps 8 Step Ups 6 Knee Push-Ups WORKOUT FOR TIME 50...

Monday, March 1, 2021

Monday, March 1, 2021

WARM-UP 2:00 Bike Into... 2 ROUNDS 8 Scap Pull-Ups 6 Alternating Cossack Squats 4 BB Sumo Good Morning EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 - TNG Sumo Deadlifts* MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings *MIN 1 - 8 Reps MIN 3 - 6 Reps MIN 5 - 4 Reps MIN 7 - 4...

Saturday, February 27, 2021

Saturday, February 27, 2021

WARM UP 2 Sets 10 Air Squats 10 Inch Worms 10 Alt. Lunges 10 Dead Bugs 10 Box Step Ups 10 Scap Push Ups 10 Scap Pull Ups PVCs WORKOUT "What's UP?!?!" AMRAP 26* In Teams of 2... 2 Turkish Get Ups 4 Handstand Push Ups 6 Pull Ups 8 Push Ups 10 Box Step Ups 12 V-Ups 14...

Friday, February 26, 2021

Friday, February 26, 2021

WARM-UP 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Heavy Complex of: 1 Power Clean + 2 Split Jerks (Score is Weight) WORKOUT...

Thursday, February 25, 2021

Thursday, February 25, 2021

WARM-UP AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up :30 Bike SKILL 4 SETS FOR QUALITY 10 Hollow Rocks 5 Perfect Strict Pull-Ups* 5-10 Kipping or Butterfly Pull-Ups *Drop down from the bar and rest between Strict and Dynamic Pull-Ups...

Wednesday, February 24, 2021

Wednesday, February 24, 2021

WARM-UP :30 Each Jumping Jacks High Knees Butt Kickers Cherry Pickers. Into… 2 ROUNDS 10 Glute Bridges 10 PVC Pass Thrus 10 OHS Into… 3 ROUNDS (With an Empty Barbell) 5 Broad Jumps 5 Snatch Grip DL 5 Snatch Grip Strict Press (Behind the Neck) 5 Good Mornings HERO...

Tuesday, February 23, 2021

Tuesday, February 23, 2021

WARM-UP 1 ROUND 1:00 Bike (EZ to Mod Pace) 10 Alt. Side Lunges 7 Wall Ball Push Press 7 Wall Ball Front Squat Into… 1 ROUND 1:00 Bike (Mod-Hard Pace) 10 Alt. Single Leg Quarter Squat* 5 BB Kang Squats 7 Wall Balls *Balancing on one leg, the athlete will lower into a...

Monday, February 22, 2021

Monday, February 22, 2021

WARM-UP 3 ROUNDS 15 Jumping Jacks 10 BB Sumo Good Morning 10 Box Step Overs 5/5 Single Leg Bent Over Row* *With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. Perform 5 reps on one arm, then 5 on the other arm. STRENGTH 3 SETS FOR...

WordPress Lightbox