DAILY WORKOUT

Monday, May 3, 2021

Monday, May 3, 2021

WARM-UP AMRAP x 6 MINUTES 30 Single Unders 10 BW Good Morning 10 Deadbugs 10 Glute Bridge-Ups EXTENDED WARM-UP 3 SETS FOR QUALITY 8/8 Single KB RDL (Athlete Choice, Moderate-Heavy) 15 Slow Banded Good Mornings (No Measure) WORKOUT 5 ROUNDS FOR TIME 15 Deadlifts...

Saturday, May 1, 2021

Saturday, May 1, 2021

WARM-UP Running Warm-Up… 3 SETS :15 Butt Kickers :15 High Knees :15 Jumping Jacks :15 Tuck Jumps -:30 Rest b/t Sets- *From here we will go into RMU teaching and progressions before starting the clock to practice. SKILL ON A 10:00 RUNNING CLOCK... Practice Strict Ring...

Friday, April 30, 2021

Friday, April 30, 2021

WARM-UP 2 ROUNDS 30 Crossbody Mountain Climbers 10 Up-Downs 12 Alt. Lunges 10 Cat-Cows Into… 2-3 ROUNDS 10 Clean Grip Deadlifts 7 Barbell Cuban Presses* 5-7 Push-Ups 7-10 Air Squats *Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows...

Thursday, April 29, 2021

Thursday, April 29, 2021

WARM-UP AMRAP x 4 MINUTES 5 Inch Worm + Push-Up :10 Dead Hang :10 Active Hang 10 Scap Pull-Ups Into… AMRAP x 4 MINUTES 15 Tuck-Ups 10 Up-Downs :15 Tuck Hang EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 - 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar MIN 2 - :40 Slow...

Wednesday, April 28, 2021

Wednesday, April 28, 2021

WARM-UP 3 SETS 10 Bootstrappers 10 Alt Samson Lunges 10 Push-Up to Pike Into… EMOM x 6 MINUTES MIN 1 - :30/:30 Posterior Movt 1/Posterior Movt 2 MIN 2 - :45 Bike *1st Round = Bodyweight Goodmorning / Alt Reverse Lunges 2nd Round = KB Sumo DL / Alt Cossack Squats 3rd...

Tuesday, April 27, 2021

Tuesday, April 27, 2021

WARM-UP 2:00 Row Into… 2 ROUNDS 20 Singles 10 Groiners* 5 Push Up to Pike 10 Elbow Punches *Perform 10 Air Squats in the second round. STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Moderate-Heavy Complex 1 Front Squat + 1 Thruster + 1 Push Press (Score is Weight)...

Monday, April 26, 2021

Monday, April 26, 2021

WARM-UP 200m Run Into… 3 ROUNDS 5/5 Single Leg DB RDL 5/5 Single Arm DB Upright Row 5 Tempo Push-Up (31X1)* *The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary. WORKOUT AMRAP x 12 MINUTES 12 Sumo Deadlift High...

Saturday, April 24, 2021

Saturday, April 24, 2021

WARM-UP ON A 5:00 RUNNING CLOCK... 100m Jog Immediately into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 6/6 Elbow Punches Immediately into… Step Down Box Jumps at an easy pace in time remaining... STRENGTH...

Friday, April 23, 2021

Friday, April 23, 2021

WARM-UP 2-3 SETS FOR QUALITY :30 Single Unders 10 Scap Push-Ups 12 KB Plank Taps 5/5 SA Russian KB Swing 5/5 Alt. KB Arnold Press 50’ OH KB Walk* *Switch arms at 25’ EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 - :45 Row-Bike-Run (EZ) MIN 2 - Handstand Option* *Option 1:...

Thursday, April 22, 2021

Thursday, April 22, 2021

WARM-UP EMOM x 9 MINUTES MIN 1 - :45 Bodyweight Good Mornings* MIN 2 - :45 Push-Up to Pike MIN 3 - :45 Single DB Bent Over Row *Add Single DB for 2nd + 3rd rounds WORKOUT 3 SETS FOR QUALITY AMRAP x 6 MINUTES 10 DB Floor Press (50/35/20) 8 Strict Pull-Ups 6 Sumo...

Wednesday, April 21, 2021

Wednesday, April 21, 2021

WARM-UP 3 SETS :30 Toe Walk :30 Heel Walk :30 Duck Walk :30 High Skip Into… 3 SETS 100m Jog* 5 Inch Worm + Push-Up 20 Pike Shoulder Taps *Focus on Shoulders back & down away from the ears, arms relaxed BENCHMARK WORKOUT "AVA" AMRAP x 20:53 MINUTES 400m Run 21...

Tuesday, April 20, 2021

Tuesday, April 20, 2021

WARM-UP 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 Bent Over Row 8 Up-Downs* *Perform 6 Burpees in the second round SKILL ON A 12:00 RUNNING CLOCK... Practice Bar Muscle-Ups *Focus on Hips to Bar (No Measure) WORKOUT FOR TIME 72/58 Cal Bike* 48 Toes to Bar...

WordPress Lightbox