DAILY WORKOUT

Saturday, October 17, 2020

Saturday, October 17, 2020

WARM-UP 3:00 Row (Increasing Effort top of each minute) Into… AMRAP x 5 MINUTES 10 Air Squats 5 Tuck Jumps 10 Empty Barbell Strict Press 5 Burpee Broad Jumps WORKOUT FOR TIME 25/20 Cal Row 30 Box Jumps (24/20) 25/20 Cal Row 40 Thrusters (75/55)|(65/45) 30 Box Jumps...

Friday, October 16, 2020

Friday, October 16, 2020

WARM-UP AMRAP x 7 MINUTES :30 Bike* 8 Scap Pull-Ups 10 Tight Kipping Swings 12 Empty BB RDL *Increase pace 3-4 RPMs each round SKILL EMOM x 15 MINUTES Min 1 - :40 Bar Muscle-Up Practice* Min 2 - 5 Deadlift (Building)** Min 3 - Flow Stretching *No more than 3-5 reps of...

Thursday, October 15, 2020

Thursday, October 15, 2020

WARM-UP 3 ROUNDS 100m Run 10 Barbell Strict Press 10 Tall Jumps STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk (Score is Weight) WORKOUT 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)|(115/75) (Score is Time)...

Wednesday, October 14, 2020

Wednesday, October 14, 2020

WARM-UP 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS WORKOUT AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35) 5 Strict Chin-Ups (Score is Rounds + Reps) POST-WORKOUT...

Tuesday, October 13, 2020

Tuesday, October 13, 2020

WARM-UP 2 ROUNDS 16 Jumping Jacks 8 PVC Pass Throughs 8 Up Downs 8 PVC OHS Into… 2 ROUNDS 6 Snatch DL 6 BB Snatch Grip Push Jerk 6 Cossack Squats 6 Burpees STRENGTH ON A 20:00 RUNNING CLOCK… Establish a 3RM Power Snatch (Score is Weight) BENCHMARK WORKOUT "ISABEL" FOR...

Monday, October 12, 2020

Monday, October 12, 2020

WARM-UP Foam Roll 1:00 Upper Back/Lats 1:00 Right Quad 1:00 Left Quad Into… 2 ROUNDS 10 Groiners 10 Air Squats 10 BB Elbow Punches Into… 2 ROUNDS 10 Alt V-Ups 5 BB Muscle Clean 5 BB Front Squats EXTENDED WARM-UP 4 SETS 3 Tempo Front Squats (3030)* *Weight stays light...

Sunday, October 11, 2020

Sunday, October 11, 2020

WARM-UP FOR TIME (10:00 CAP) 400m Run 10 Up-Downs 10 Push-Ups 5 Pike Push-Ups 10 Burpees 5 Burpee broad jumps 10 Ring Rows 5 Strict Pull-Ups 10 KB DL 10 Russian KB Swing 10 KB Swing WORKOUT* EMOM x 12 MINUTES Min 1 - :50 Burpees to a Plate Min 2 - :50 Barbell Bent...

Saturday, October 10, 2020

Saturday, October 10, 2020

WARM-UP LINE DRILLS (25’ down w/ light jog back to the start) 200m Jog 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 200m Jog WORKOUT Deck of Death In teams of 3-4 Grab a deck of...

Friday, October 9, 2020

Friday, October 9, 2020

WARM-UP AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt Groiners 20 Shoulder Taps Into… AMRAP x 5 MINUTES 8 Single DB Front Squat 8 Single DB Push Press 10 Scap Pull-Ups 20 Single Unders SKILL EMOM x 10 MINUTES MIN 1 - 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping...

Thursday, October 8, 2020

Thursday, October 8, 2020

WARM-UP AMRAP x 7 MINUTES 10 Burpee + Extra Push-Up 10 Sumo Good Mornings* 10 Hollow Rocks 10 Supermans *Option to add DB after 2nd round WORKOUT 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35)|(35/25) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks...

Wednesday, October 7, 2020

Wednesday, October 7, 2020

WARM-UP 3 ROUNDS 10 Alt. Samson Lunges 12 Alt. Groiners :20 Overhead Plate Hold Into… 3 ROUNDS 8/8 Tempo Split Squats 10 Plate OH Strict Press 12 Plate Sumo Deadlifts 100m Run (EZ-> Mod-> Hard) WORKOUT 4 SETS ON A 4:00 RUNNING CLOCK... 400m Run 20 Plate Ground...

Tuesday, October 6, 2020

Tuesday, October 6, 2020

WARM-UP 2 ROUNDS 1:00 Row (EZ-Mod) 10 Slam Ball Deadlifts 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS :40 Row (Mod-Hard) 8 Slam Ball G2O 5 Hang Muscle Clean WORKOUT FOR TIME 1000/800m Row 60 Slam Balls (20/15)|(15/10) 30 Power Cleans (155/105)|(115/75) 60 Slam...

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