9.27.2019
Warm Up Run 250m Then, 2 Rounds of: SA OH Walking Lunge x 10 steps per arm Ring Row x 10 Box Step Up x 10 Workout of the Day A. 4 Sets A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 20X1 OR 2-3 Negatives […]
Workout of the Day
9.26.2019
Warm Up Row or Jump Rope for 2 minutes Then, 2 Rounds of: Wall Walk x 2 Burpee to Target x 4 Romanian Deadlift x 8 (bar only) Workout of the Day A. 5 minutes – HSPU Pracitce B. EMOM for 8: Odd – Power Clean x 5-7 @ 60-70% of 1RM Even – HSPU
9.25.2019
Warm Up Row, Bike, or Ski 2 minutes Ankle, Hip and Front Rack Mobility Then, 2 Rounds: Scap Pull Up x 5 + Bar Tap x 5 Front Squat x 5 + Back Squat x 5 Workout of the Day A. 4 Sets: Front Squat x 3 @ 20X1 @ 65-70% of FS 1RM Rest
9.24.2019
Warm Up 2 Rounds of: Run 150m Bar Tap x 10 Burpee Broad Jump x 5 Workout of the Day A. 3 Sets: A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 30 seconds B. EMOM for 10: CTB Pull Up
9.23.2019
Warm Up Row or Bike 2 minutes Then, 2 Rounds of: Double KB Front Squat x 6 Double KB Push Press x 6 KB Goatbagger x 6 Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Push Press x 4-6 *Perform 30 seconds of Side Bridge per between sets B. “Tailpipe”
9.21.2019
Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Double Under x 30 Row or Ski 200m SA DB C&J x 10 (5 per @ 50/35lbs) Rest/Walk 5 minutes Pull Up x 10 (CTB if possible) Wallball x 15 (20/14lbs
9.20.2019
Warm Up Row or Bike 2 minutes Then, 2 Rounds: Supinated Hang x 20 seconds Alternating Cossack Squat x 10 SA OH + Farmers Carry x 100’ (switch at halfway) Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Row 15/12 Cals Station 2 – Bottom’s
9.19.2019
Warm Up Row or Bike 20/15 Cals Then, 1 time through: Dislocate x 8 Good Morning x 8 OH Squat x 8 Pressing Snatch Balance x 8 Snatch Balance x 8 High Hang Snatch x 8 Workout of the Day A. Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch (Pockets) x 2
9.18.2019
Warm Up Row 2 minutes (No Straps) Then, 2 Rounds: (PVC only) Dislocate x10 Good Morning x 10 Thruster x 10 Workout of the Day A. Handstand Push Up/Walking practice – 10 minutes B. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing. Set 1 – 8 reps @
9.17.2019
Warm Up 2 Rounds: Assault Bike x :30 Shoulder Taps from Plank x 20 Bar Tap x 10 T-Spine Rotation x 5/per Workout of the Day A. 3 Sets: A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds A2: Hollow to Arch Rolls x 30 seconds – Rest 30 seconds B.