DAILY WORKOUT

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...

Monday, May 2, 2022

Monday, May 2, 2022

WARM-UP 2 ROUNDS 20 In-Place High Knees 12 Alt. KB Deadlift 20 In-Place Butt Kickers 10 Scap Push-Ups Into… AMRAP x 4 MINUTES 6/6 Single Arm Russian KB Swings 6 Burpees 100m Run STRENGTH ON A 20:00 RUNNING CLOCK... Build to a Heavy 1-Rep Bench Press (Score is Weight)...

Saturday, April 30, 2022

Saturday, April 30, 2022

WARM-UP ON A 8:00 RUNNING CLOCK.. 1 ROUND 10 Up-Downs :30 Bar Hang 10 Tuck-ups :30 Plank Into... 1 ROUND 5 DB Up-Downs 10 Strict Knee Raises :30 High Jump Singles 10 Renegade Row (No Push-ups) Into... 1-2 ROUNDS (Time Permitting) 3 DB Burpees 10 Hanging Knee Raises...

Friday, April 29, 2022

Friday, April 29, 2022

WARM-UP 1 ROUND 10 Jumping Jacks 10 Scap Pull-Ups 10 Air Squats Into... 1 ROUND 8 Toe Touch Jumping Jacks 8 Tuck Ups 8 Jumping Squats Into... 1 ROUND 6 Up-Downs 6 Kip Swings 6 Front Squat + 6 Strict Press STRENGTH ON A 15:00 RUNNING CLOCK... 3 Attempts at a 10-Rep...

Thursday, April 28, 2022

Thursday, April 28, 2022

WARM-UP GENERAL WARM-UP 2 ROUNDS 30 Crossbody Mountain Climbers 10 Sumo Stance Good Mornings 10 Alt. KB Deadlift 10 Deadbugs 5 Cat Cows Into… ROWING SPECIFIC WARM-UP EMOM x 6 MINUTES (:40 ON/ :20 OFF) MIN 1 - Arms Only Rowing MIN 2 - Arms + Body Rowing MIN 3 - Half...

Wednesday, April 27, 2022

Wednesday, April 27, 2022

WARM-UP 10m LINE DRILLS (4:00 Cap) High Knees Butt Kickers High Skip High Knee (Right Leg Only) High Knee (Left Leg Only) Carioca (Down and Back) Broad Jumps 100m Run Into… 2 ROUNDS 10 Step-Ups 10 Lunges 10 WB Push Press* *Round 2 perform WB Front Squat WORKOUT FOR...

Monday, April 25, 2022

Monday, April 25, 2022

WARM-UP ON A 8:00 RUNNING CLOCK… 3 SETS 5 Reps of IYT with Light Weights* Into… 3 ROUNDS :45 Bike @ Moderate Pace 12 Banded Lat Push Down 12 Banded Face Pull 12 Banded Tricep Extension 12 Alt. Shoulder Taps *Perform with small plates or DB’s in each hand. In a bent...

Saturday, April 23, 2022

Saturday, April 23, 2022

WARM-UP ON A 8:00 RUNNING CLOCK.. 1 ROUND :45 Row (Arms Only @ Easy Pace) 5/5 Single Leg RDL 5/5 Single Leg Glute Bridge 16 Deadbug Into… 1 ROUND :45 Row (Moderate Pace) 5/5 Single Leg Barbell RDL 12 Barbell Good Morning with :02 Pause at the bottom 15 Straight Leg...

Friday, April 22, 2022

Friday, April 22, 2022

WARM-UP 1 ROUND 1:00 EZ Bike 10 Bent Arm Banded Pull Aparts 10 Scap Pull-Ups 10 Air Squats* Into… 1 ROUND :45 Mod Bike 10 Straight Arm Banded Pull Aparts 8 Small Kip Swings 8 Alt. Cossack Squats Into… 1 ROUND :30 Hard Bike 10 Straight Arm Banded Lat Pull Down 6 Big...

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