DAILY WORKOUT

Saturday, March 28, 2020

Saturday, March 28, 2020

WORKOUT 4 ROUNDS FOR TIME 10 Backpack Squat Cleans 12 Backpack Thrusters 16 Backpack Back Squats 200m Run w/ Backpack (Score is Time) OPTIONAL FINISHER 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure)

Friday, March 27, 2020

Friday, March 27, 2020

FOR TIME* 400m Run Immediately Into ... 6 ROUNDS 10 Russian Swing 8 Tuck-Ups w/ Backpack 12 Alt. Jumping Lunges w/ Backpack Immediately Into... 400m Run (Score is Time) Goal* – Work as fast as you can here. Quick transitions and speed through each round...

Thursday, March 26, 2020

Thursday, March 26, 2020

EMOM x 15 MINUTES MIN 1 - 20 Backpack Thrusters MIN 2 - 10 Burpees Over Backpack MIN 3 - 15 Backpack Sit-ups (No Measure) OPTIONAL FINISHER 2-3 SETS MAX Reps Rows (Ring or DB) -:30 Rest- MAX Reps Push-Ups -1:00 Rest b/t Sets- (No Measure) Goal – Hold a tough goal for...

Wednesday, March 25, 2020

Wednesday, March 25, 2020

WORKOUT EVERY 2:30 FOR 6 SETS 12 Backpack Clean & Jerk 12 Backpack Overhead Lunge 24 Mountain Climbers (Score is Time Each Set) Goal – If we need to break up the C&J, let’s do it strategically, based on the following movement! Mountain climbers should be kept...

Tuesday, March 24, 2020

Tuesday, March 24, 2020

HOME BASELINE FOR TIME 400m Run 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Backpack Ground 2 Overhead *Optional to wear Backpack for full workout (Score is Time) Goal –  We want to see quick transitions from movement to movement. If you want and have extra time, rest for...

Monday, March 23,2020

Monday, March 23,2020

WORKOUT AMRAP x 10 MINUTES 3-6-9-12... Up-Down + Tuck Jump Backpack Push Press Backpack Front Squat (Score is Rounds + Reps) OPTIONAL FINISHER 2-3 SETS 8/8 Single Arm High Pull* 8 Calf Raises on Elevated Surface :45 Tuck Hold *Fast pull up, slow lower down (No...

Sunday, March 22, 2020

Sunday, March 22, 2020

PARTNER WORKOUT IN TEAMS OF 2... AMRAP x 24 MINUTES* 40 Cal Bike 40 Push Press (135/95)|(95/65) 40 Burpees Over Bar 40 Front Rack Reverse Lunges 400m Run *P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other...

Saturday, March 21, 2020

Saturday, March 21, 2020

"SNATCHING GWEN" FOR LOAD 15-12-9 "Unbroken” Power Snatch* *Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets. (Score is...

Friday, March 20, 2020

Friday, March 20, 2020

STRENGTH FOR LOAD 20RM Back Squat (Score is Load) WORKOUT FOR TIME 60 Wall Balls (20/14)|(14/10) 60 Pull-Ups 80 Sit-Ups 40 Pull-Ups 40 Wall Balls -Hard Cap 15:00- (Score is Time) Goal – Can you settle into a 20RM?! In the Workout, challenge those Wall Balls, be smart...

Thursday, March 19, 2020

Thursday, March 19, 2020

WORKOUT FOR TIME 100m Run 10 HSPU* 10 Box Jump Overs (24/20) 200m Run 20 HSPU 20 Box Jump Overs 400m Run 30 HSPU 30 Box Jump Overs 600m Run 40 HSPU 40 Box Jump Overs 800m Run *Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU....

Wednesday, March 18, 2020

Wednesday, March 18, 2020

STRENGTH FOR LOAD 9-6-3-1-3-6-9 Sumo Deadlift* *All lifts must be "library" quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder. (Score is Load) WORKOUT AMRAP x 13 MINUTES 300/250m Row 20 Single DB Power Clean...

Tuesday, March 17, 2020

Tuesday, March 17, 2020

HERO WORKOUT "TOMMY MAC" 2 ROUNDS FOR TIME 12 Burpees 12 Thrusters (115/75)|(75/55) 12 Burpees 12 Power Snatches (115/75)|(75/55) 12 Burpees 12 Push Jerks (115/75)|(75/55) 12 Burpees 12 Hang Squat Cleans (115/75)|(75/55) 12 Burpees 12 Overhead Squats (115/75)|(75/55)...

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