DAILY WORKOUT

Monday, August 19, 2019

STRENGTH 3-3-3-3-3 Push Jerk* *Start moderate and build to heavy, but doable, set of 3. WORKOUT FOR TIME 15-12-9 Push Jerk (135/95)|(95/65) 12-12-12 Cal Bike immediately into... 6-9-12 Push Jerk (155/105)|(115/75) 12-12-12 Cal Bike GOAL – Generate a powerful hip drive...

Sunday, August 18, 2019

BENCHMARK WORKOUT "THE CHIEF" 5 SETS AMRAP x 3 MINUTES 3 Power Cleans (135/95)|(95/65) 6 Push-ups 9 Air Squats -Rest 1:00 b/t Sets- GOAL – Classic workout! But to get the real benefit behind this one, you need to be able to cycle movements quickly and unbroken. Focus...

Saturday, August 17, 2019

WORKOUT FOR TIME 800m Run 40 Pull-ups 40 Walking Lunges 800m Run 40 Toe 2 Bar 40 Walking Lunges 400m Run 20 Pull-ups 20 Walking Lunges 400m Run 20 Toe 2 Bar 20 Walking Lunges -30:00 Time Cap- GOAL – We want to see you with consistent run efforts (no significant drop...

Friday, August 16, 2019

STRENGTH E2MOM x 10 MINUTES 1 Hang Squat Snatch + 2 Overhead Squats *Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS. WORKOUT "DOUBLE AMRAP"* AMRAP x 6 MINUTES 1 Hang Squat Snatch...

Thursday, August 15, 2019

WORKOUT EMOM x 24 MINUTES* MIN 1 - Row for Cals MIN 2 - Up-Down Box Jump (24/20) MIN 3 - KB Farmer Carry (AHAP) MIN 4 - Sit-Ups (GHD Optional) *:45 work / :15 rest for all movements OPTIONAL FINISHER "RUMP PUMP" 3 SETS 25 Glute Bridge-ups into... 1:00 Glute Bridge-up...

Wednesday, August 14, 2019

EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 - Run 200m MIN 2 - Plate G2OH WORKOUT 7 SETS FOR LOAD* 1 Deadlift 1 Power Clean 1 Hang Power Clean 1 Push Press 1 Push Jerk 1 Split Jerk -Rest as Needed b/t Sets- *Sets must be performed unbroken. GOAL – The goal is to test your...

Tuesday, August 13, 2019

SKILL ON a 10:00 RUNNING CLOCK... Muscle-Up Skill Development Beginner - Transition Drills Intermediate - High Ring Drills Advanced - Mult. Reps or Strict Work WORKOUT AMRAP x 16 MINUTES 50/40 Cal Bike 50 Wall Ball (20/14)|(14/10) 10 Ring Muscle-Ups GOAL – Continue to...

Monday, August 12, 2019

STRENGTH 1-1-1-1-1 Back Squat -Rest at Least 2:00 b/t Sets- *Week 7 of Squat Cycle. Start heavy and build toward new 1RM. Today is the day to go for it! WORKOUT FOR TIME 30-20-10 Kettlebell Swing (53/35)|(35/26) Burpee GOAL – Put to test all the work you have put in...

Sunday, August 11, 2019

WORKOUT AMRAP x 14 MINUTES* 8 Push-ups 8 Front Rack Reverse Lunges (75/55)|(65/45) *Every 2:00 including 3,2,1 go perform 8 Hang Muscle Snatch (75/55)|(65/45) COOL DOWN FOR RECOVERY 2:00 Quad Smash (L) 2:00 Quad Smash (R) 2:00 Pec Smash (L) 2:00 Pec Smash (R) GOAL –...

Saturday, August 10, 2019

WORKOUT 2 ROUNDS FOR TIME 800m Med Ball Run (20/14)|(14/10)* 50/40 Cal Row 25 Box Jumps (30/24) -30:00 Time Cap- *MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work! FINISHER ON A 3:00 RUNNING CLOCK... Accumulate Max Plank -Rest as...

Friday, August 9, 2019

EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK... Build to "Heavier" Single Squat Clean and Jerk* *Immediately before workout, build up quickly to 15-25% heavier than workout weight "CALIFORNIA LOVE" FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must...

Thursday, August 8, 2019

WORKOUT 4 SETS AMRAP x 4 MINUTES 10 Cal Bike 10 Plate G2OH -Rest 3:00 b/t Sets- OPTIONAL COOL DOWN FOR RECOVERY 400m Slow Walk Focusing on Calm Nasal Breathing GOAL – We want you to really push the pace today. We have short AMRAPs with almost equal rest. Sprint on the...

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