DAILY WORKOUT

Monday, January 27, 2020

Monday, January 27, 2020

SKILL ON A 10:00 RUNNING CLOCK Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up (No Measure) "UPPERCUT" ON A 12:00 RUNNING CLOCK... 20 Ring Muscle-Ups Then in the remaining time... 2 ROUNDS 7 Power Cleans (135/95)|(95/65) 7...

Sunday, January 26, 2020

Sunday, January 26, 2020

WORKOUT EMOM x 25 MINUTES MIN 1 - 12/10 Cal Bike MIN 2 - 20 Alt. V-Ups MIN 3 - 15 KB Sumo DL High Pull (70/53)|(53/35) MIN 4 - 20 KB Goblet Step-Back Lunges MIN 5 - :45 Max KB Plank Touches* *KB placed arm's distance in front of plank hold, alternate arms each touch....

Saturday, January 25, 2020

Saturday, January 25, 2020

PARTNER WORKOUT IN TEAMS OF 2... FOR TIME* 120 Thrusters (135/95)|(95/65) 120 Up-Downs *P1 works while P2 rests. Reps can be broken up and completed in any order. (Score is Time)

Friday, January 24, 2020

Friday, January 24, 2020

BENCHMARK WORKOUT "BASELINE I" I. ON A 12:00 RUNNING CLOCK... Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Meters. Also Note Mile Time) -Rest as Needed*- II. AMRAP x 12 MINUTES 6 Strict Pull-ups 12 Hand Release Push-ups 18 Sit-ups *Rest at Least...

Thursday, January 23, 2020

Thursday, January 23, 2020

WORKOUT FOR LOAD 3-3-3-3 Double-Overhand "Quiet" Deadlift -Rest as Needed- FOR LOAD 5-5-5-5 Tempo Strict Press (1111) (Score is Weight) FINISHER 3 ROUNDS FOR TIME 25 Plate Ground to OH (45/25) 10 Burpees to Plate -Hard Cap 5:00- (Score is Time) Goal – We are looking...

Wednesday, January 22, 2020

Wednesday, January 22, 2020

BENCHMARK WORKOUT "BASELINE II" I. ON A 20:00 RUNNING CLOCK... Build to 5RM Back Squat (Score is Weight) -Rest as Needed*- II. AMRAP x 2 MINUTES Max Calorie Bike *Rest at Least 5:00 b/t Efforts **Last Seen 9/27/19 (Score is Calories) Goal – We have our Baseline number...

Tuesday, January 21, 2020

Tuesday, January 21, 2020

STRENGTH FOR LOAD 3x3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) WORKOUT FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24) into... 12-9-6 Hang Power Clean (135/95)|(95/65) Box Jump (30) into......

Monday, January 20, 2020

Monday, January 20, 2020

SKILL ON A 7:00 RUNNING CLOCK... Pull-Up Progression: Bar Hold Front / Back Positions Dynamic Kip Swing Kip Swing + Knees-Up Single Pull-up into... 5 SETS FOR QUALITY 2 Kip Swing + 1 Pull-Up + 2 Kip Swing (No Measure) WORKOUT AMRAP x 12 MINUTES 8 C2B Pull-Ups 200m Run...

Sunday, January 19, 2020

Sunday, January 19, 2020

PARTNER STRENGTH IN TEAMS OF 2... 3-3-3 Clean & Jerk* *P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3. (Score is Weight) PARTNER WORKOUT IN TEAMS OF 2... FOR TIME* 120 Wall Balls 60 Clean...

Saturday, January 18, 2020

Saturday, January 18, 2020

WORKOUT ON A 10:00 RUNNING CLOCK... Max Cal Bike* *Every 2:00 including 3,2,1 go..perform 10 Up-Downs -Rest 3:00- AMRAP x 10 MINUTES 10 Box Jumps (24/20) 10 DB Bent Over Row (50/35)|(35/20) (Score is Rounds + Reps -- Add Cals to Reps) Goal – Find a challenging, but...

Friday, January 17, 2020

Friday, January 17, 2020

SKILL ON A 12:00 RUNNING CLOCK... 8:00 - Practice Kipping HSPU Breakdown 4:00 - Practice Tempo DL Drill w/ Empty Barbell (No Measure) BENCHMARK WORKOUT "DIANE" FOR TIME 21-15-9 Deadlift (225/155)|(155/105) Handstand Push-up (Score is Time)

Thursday, January 16, 2020

Thursday, January 16, 2020

WORKOUT AMRAP x 18 MINUTES 6 Ring Muscle-Ups 18 DB Hang Power Cleans (50/35)|(35/20) 36 Forward Lunges (Score is Rounds + Reps) Goal – Work on the muscle ups, whether it’s progressing to your first one or mastering the skill to crush them in the workout. Steady pace...

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