Tuesday, May 17, 2022

Tuesday, May 17, 2022

STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 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...
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* 1×5 @65% 1×5 @75% 1×5 @85% *Based off of 90% of Heavy 1-Rep (Score is Weight) WORKOUT AMRAP x 16...
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* 1×5 @65% 1×5 @75% 1×5 @85% *Based off of...
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...
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