DAILY WORKOUT

Sunday, December 8, 2019

Sunday, December 8, 2019

PARTNER WORKOUT FOR TIME 200m Sprint 30 Hang Power Clean (135/95)|(95/65) 50 Toes 2 Bar 200m Sprint -Rest 1:00- 200m Sprint 30 Power Clean (155/105)|(115/75) 40 Toes 2 Bar 200m Sprint -Rest 1:00- 200m Sprint 30 Squat Clean (185/135)|(135/95) 30 Toes 2 Bar 200m Sprint...

Saturday, December 7, 2019

Saturday, December 7, 2019

SKILL EMOM x 8 MINUTES MIN 1 - 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building) MIN 2 - Practice Full Climb or Scaling Option WORKOUT EMOM x 15 MINUTES MIN 1 - 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20) MIN 2 - 200/150m Row MIN 3...

Friday, December 6, 2019

Friday, December 6, 2019

STRENGTH 3-3-3* Front Squat *Set 1 - 65-70% x 3 Set 2 - 75-80% x 3 Set 3 - 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. "POINT BREAK" FOR TIME 9-7-5-15-12-9 Front Squat (155/105)|(135/95) Bar Facing Burpee GOAL – Getting...

Thursday, December 5, 2019

Thursday, December 5, 2019

WORKOUT 4 ROUNDS FOR TIME 5 Box Jumps (30/24)* 9 Strict Pull-Ups 12 HSPU or Seated DB Strict Press 3 Deadlifts (AHAP) *Box Jumps go up by 10 each round (5-15-25-35) GOAL – Identifying a challenging, yet realistic weight on the Deadlift. This should be a weight that is...

Wednesday, December 4, 2019

Wednesday, December 4, 2019

STRENGTH 3-3-3* Push Press *Set 1 - 65-70% x 3 Set 2 - 75-80% x 3 Set 3 - 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. WORKOUT FOR TIME 50/40 Cal Bike 50 Up-Downs PARTNER FINISHER IN TEAMS OF 2... FOR TIME 400m KB Farmer...

Tuesday, December 3, 2019

Tuesday, December 3, 2019

SKILL ON AN 8:00 RUNNING CLOCK... Practice Transitions on the Low Rings, Low Bar, or Jumping MU WORKOUT AMRAP x 16 MINUTES 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar) GOAL – Focus is on our Muscle Ups today, if you are new to the...

Monday, December 2, 2019

Monday, December 2, 2019

EXTENDED WARM-UP EMOM x 8 MINUTES* MIN 1 - :30 DB Bent Over Row / :30 Plank MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups *For both the BOR and Push-ups, use a 1111 controlled tempo. BENCHMARK WORKOUT "RANNIE" FOR TIME 50-40-30-20-10* Double Unders Sit-ups...

Sunday, December 1, 2019

Sunday, December 1, 2019

STRENGTH 10-8-6-8-10 Bench Press* *Increase load in the first 10-8-6...on the way back up for 8-10 try to beat your first lifts at 10-8. WORKOUT AMRAP x 4 MINUTES 2 DBL DB Snatch (45/30)|(35/20) 2 DBL DB Hang Squat Clean 2 DBL DB Split Jerks -Rest 1:00- AMRAP x 3...

Saturday, November 30, 2019

Saturday, November 30, 2019

PARTNER WORKOUT IN TEAMS OF 2... FOR TIME 2000m Row 150 Pull-ups 150 Sit-ups 150 Box Jumps (24/20) 2000m Row *Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any...

Friday, November 29, 2019

Friday, November 29, 2019

HERO WORKOUT "GEORGIE" AMRAP x 21 MINUTES* 7 Burpees 11 Push-ups 22 Kettlebell Swings (53/35)|(35/26) *Buy-In to workout is 65 Sit-ups GOAL – Give thanks for a fun year of workouts and look to achieve 7+ rounds for this AMRAP. Are you able to hold a round every 2:00?...

Wednesday, November 27, 2019

Wednesday, November 27, 2019

STRENGTH 3x5* Front Squat *Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3 - 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. WORKOUT 3 SETS* 14/12 Cal Bike 14 Front Rack Reverse Lunge (115/75)|(75/55) 14/12 Cal Bike -1:00 Rest b/t Sets-...

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