DAILY WORKOUT

Tuesday, June 18, 2019

SKILL: EMOM x 10 MINUTES MIN 1 - HS Walk or HS Hold Practice MIN 2 - 100m Run @ 50% EFFORT WORKOUT: 6 SETS AMRAP x 3 MINUTES 5 HSPU 10 Slam Ball (30/20)|(20/10) 50m Sprint -Rest 1:00 b/t each AMRAP GOAL – Repeatable unbroken efforts…we want to see almost the same...

Monday, June 17, 2019

WORKOUT: FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Over (30/24) 50 Double Unders 50 Alt. DB Snatch (50/35)|(35/25) 50 Double Unders 50 Burpee to Target* 50 Double Unders *Target is 6" or 12" above standing reach. FINISHER: "BEACH BODY ABS" 3 SETS :30...

Sunday, June 16, 2019

PARTNER WORKOUT: IN TEAMS OF 2... FOR TIME* 150 Wall Balls (20/14) 150 Russian KB Swing (70/53)|(53/35) 1 Mile Run *P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m. OPTIONAL COOL DOWN: 5:00 Mobility/Stretch Session *Use...

Saturday, June 15

EXTENDED WARM-UP: EMOM x 6 MINUTES MIN 1 & 2 - Ground to Seated L/R MIN 3 & 4 - Sit-up to Lunge L/R MIN 5 & 6 - Lunge to Stand L/R SKILL: AMRAP x 6 MINUTES Full TGU Play! WORKOUT: 4 ROUNDS FOR TIME 20 Deadlift (115/75)|(95/65) 20 Front Rack Lunges 20...

Friday, June 14, 2019

WORKOUT: "DEATH ROW" EMOM x 20 MINUTES MIN 1 -- 20 Cal Row MIN 2 -- 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. FINISHER: "BEACH BODY ABS" 3 SETS 10 Pike-Ups on Rower 30 Russian Twists -Rest as needed b/t sets- GOAL – A mental...

Thursday, June 13, 2019

WORKOUT: TABATA 8 SETS 20 WORK / :10 REST Tabata 1 - Plate Ground to OH (45/35)|(35/25) Tabata 2 - Box Jump (20") Tabata 3 - Bottom 2 Bottom Air Squat Tabata 4 - Bike for Cal Tabata 5 - DBL KB Front Rack Hold (70/53)|(53/35) -Rest 1:00 b/t Tabatas- FINISHER: "RUMP...

Wednesday, June 12, 2019

STRENGTH: CLEAN COMPLEX E2MOM x 10 MINUTES... 1 Squat Clean + 2 Front Squats *Start moderate and progress every set to heaviest set of complex. WORKOUT: AMRAP x 14 MINUTES 2 Squat Clean (225/155)|(165/115) 20 Double Unders 10 Toes 2 Bar GOAL – Staying consistent...

Tuesday, June 11, 2019

STRENGTH 5x5 Push Press (20x1) WORKOUT FOR TIME 800m Run 25 Push Press (135/95)|(95/65) 800m Run 20 Push Press (155/105)|(135/95) 800m Run 15 Push Press (185/125)|(135/95) GOAL – Your goal for the Strength Session is to pick a weight that will allow you to maintain...

Thursday, June 6, 2019

SKILL PRACTICE: EMOM x 10 MINUTES MIN 1 - :40 Practice Goat 1 MIN 2 - :40 Practice Goat 2 *Goat 1 Options: Muscle-Up Strict Toes to Bar Pistol *Goat 2 Options: Handstand Push Ups Handstand Hold Handstand Walk WORKOUT: EMOM x 15 MINUTES MIN 1 - 20 Slam Balls MIN 2 - 20...

Wednesday, June 5, 2019

SNATCH COMPLEX: EMOM x 10 MINUTES Hang Power Snatch + Hang Squat Snatch + Overhead Squat *Goal is to start with a moderate-light load and build to moderate in first 5 sets. Hold same weight for last 5 sets. WORKOUT: FOR TIME 80 Double Unders 20 Burpee Over Bar 20 Hang...

Tuesday, June 4, 2019

STRENGTH: 5x5 Deadlift (Tempo - 3030) *Use 70-75% of 5RM for all sets. WORKOUT: "RIPCORD" 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift 400m Run Today we put our focus on some tempo deadlifts with 5 sets of 5 reps to build control over this portion. Then...

Monday, June 3, 2019

SKILL: EMOM x 8 MINUTES MIN 1 - 5 Strict Knees to Elbow MIN 2 - 3 KB Strict Press + 3 Kettlebell Push Press WORKOUT: AMRAP x 15 MINUTES 10 KB Push Press 20 Knees to Elbow 15/12 Cal Row OPTIONAL FINISHER: FOR QUALITY 30 Glute Bridge Ups Right Leg 30 Glute Bridge Ups...

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