DAILY WORKOUT

Thursday, June 4, 2020

Thursday, June 4, 2020

WORKOUT AMRAP x 21 MINUTES 500m Row 30 Lunges 30 Sit-Ups 400m Run 10 Push-ups (Score is Rounds + Reps) Goal* – Stay consistent on the row and runs each round- can you keep those split times the same throughout? All other movements should be done under control and...

Wednesday, June 3, 2020

Wednesday, June 3, 2020

WORKOUT ON A 3:00 RUNNING CLOCK... 50 Double Unders 21 Power Snatch (75/55)|(45/35) -Rest Remainder- ON A 3:00 RUNNING CLOCK... 75 Double Unders 15 Power Snatch (95/65)|(65/45) -Rest Remainder- ON A 3:00 RUNNING CLOCK... 100 Double Unders 9 Power Snatch (Athlete...

Tuesday, June 2, 2020

Tuesday, June 2, 2020

WORKOUT 3 ROUNDS FOR TIME 800m Run 30 Slam Ball (30/20)|(20/10) 30 Kettlebell Swing (53/35)|(35/26) (Score is Time) Goal – Consistency on the runs today! With a longer workout, the name of the game is going to be holding onto a pace that’s uncomfortable, but doable...

Monday, June 1, 2020

Monday, June 1, 2020

STRENGTH 5x5 Front Squat* *Keep loading moderate. (Score is Weight) WORKOUT "DOUBLE AMRAP" AMRAP x 6 MINUTES 12/10 Cal Bike 8 Front Rack Lunges (95/65)|(65/45) 8 Hand Release Push-Ups -Rest 2:00- AMRAP x 6 MINUTES 12/10 Cal Bike 8 Front Rack Lunges (95/65)|(65/45) 8...

Sunday, May 31, 2020

Sunday, May 31, 2020

“TRIPLE AMRAP” AMRAP x 5 MINUTES :30 Sprint (40 Mountain Climbers) 10 Backpack Ground to Overhead 10 Push-Ups -Rest 1:00- Repeat! -Rest 1:00- Repeat! (Score is Total Rounds + Reps) Goal – Set a pace and push past it! Look to average sub 1:45 per round in each AMRAP,...

Saturday, May 30, 2020

Saturday, May 30, 2020

AMRAP x 16 MINUTES 250m/150m Row (1:00 Cardio) 20 Ground to Overhead 20 Suitcase Carry Walking Lunges (Sore is Total Rounds + Reps)

Friday, May 29, 2020

Friday, May 29, 2020

EMOM x 16 MINUTES MIN 1 - MAX Thrusters MIN 2 - MAX Overhead Hold MIN 3 - MAX Bent Over Row MIN 4 - MAX Hollow Hold (Score is Total Reps) Goal – We are looking for a repeatable effort with each movement. You can tabata this EMOM today to allow for bigger sets and help...

Thursday, May 28, 2020

Thursday, May 28, 2020

AMRAP x 10 MINUTES 20 Hang Cleans 40 Mountain Climbers 60 Double Unders (Score is Total Rounds + Reps) Goal – We are looking for unbroken hang cleans AND mountain climbers. We want to see big sets on the double unders, if not unbroken as well for those jump rope...

Wednesday, May 27, 2020

Wednesday, May 27, 2020

5 ROUNDS FOR TIME 200m Run 15 SDHP 20 Sit-Ups -15:00 Hard Cap- (Score is Time) Goal – Are you able to push it on the run, move right into the next movement and keep each round at a similar time domain? The run will elevate the heart initially but keep the focus on the...

Tuesday, May 26, 2020

Tuesday, May 26, 2020

DOUBLE AMRAP AMRAP x 6 MINUTES 2-4-6-8-10… Push Press Weighted Reverse Lunge* -Rest 4:00- Repeat! *Weight can be held in any way Goal – How long can you hold onto those dumbbells OR that backpack?! This one is going to light up the legs, shoulders and forearms/grip....

Monday, May 25, 2020

Monday, May 25, 2020

EMOM x 12 MINUTES MIN 1 - :45 Cardio* MIN 2 - 15 Burpees MIN 3 - 20 Russian Backpack Swings Goal – Accomplish all of the work in the allotted time frame … we never want EMOMs turning into AMRAPs so be sure to decrease the reps if needed! The burpees will be the most...

Sunday, May 24, 2020

Sunday, May 24, 2020

WORKOUT AMRAP x 15 MINUTES* 21-15-9 Backpack Sumo Deadlift High Pull 60-40-20 Double-Unders (Score is Rounds + Reps) *Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires. Goal – How...

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