DAILY WORKOUT

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...

Friday, May 6, 2022

Friday, May 6, 2022

WARM-UP EMOM x 5 MINUTES (:50 ON/ :10 OFF) MIN 1 - :20/:20 Staggered Stance Good Morning (Barbell Optional) MIN 2 - :20 Single Unders into Max Double Unders/Attempts MIN 3 - :20 Bootstrappers into Max Good Mornings MIN 4 - :20 Single Unders into Max Double...

Thursday, May 5, 2022

Thursday, May 5, 2022

WARM-UP 8 SETS (:20 ON/:10 OFF) Cal Bike* Into… AMRAP x 4:00 4 Push-Up to Pike 6 DB Strict Press 4/4 Lunge** 20 Russian Twists *Increasing paces on the Bike ea RD. **Option for DB Lunges on 2nd RD and beyond. WORKOUT EMOM x 25 MINUTES MIN 1 - 20 Alt DB Goblet Lunges...

Wednesday, May 4, 2022

Wednesday, May 4, 2022

WARM-UP EMOM x 4 MINUTES MIN 1 - 12 Box Step-Ups + Max Groiner on Box MIN 2 - 12 Scap Pull-Ups + Max Kip Swings MIN 3 - 12 Scap Push-Ups + Max Shoulder Taps MIN 4 - 12 Barbell Deadlifts + Max Elbow Punches Into… EMOM x 4 MINUTES MIN 1 - :45 Max Box Jumps MIN 2 - 6/6...

Tuesday, May 3, 2022

Tuesday, May 3, 2022

WARM-UP ON A 7:00 MINUTE CLOCK 1:30 Row (MOD PACE) Into… 2 ROUNDS 10 Bootstraps 10 Alt. Cossack Squats 10 Push-Up to Pike Into… 2 ROUNDS 6 Lunge + Lunge + Air Squat 6 Slamball G2O 30 Crossbody Mountain Climbers Into… 1:30 Row (HARD PACE) STRENGTH ON A 25:00 RUNNING...

WordPress Lightbox