DAILY WORKOUT

Sunday, February 23, 2020

Sunday, February 23, 2020

SKILL ON A 8:00 RUNNING CLOCK... Practice HS Walking Skill* *Different Drills Depending on Level... Intro - Box Walk Intermediate - Spotted Walk Advanced - Hand Walking & Turn-Arounds (No Measure) WORKOUT 5 SETS FOR MAX REPS 1:00 Back Rack Lunges (95/65)|(65/45)...

Saturday, February 22, 220

Saturday, February 22, 220

PARTNER WORKOUT IN TEAMS OF 2... 3 ROUNDS FOR TIME* 1000m Row 80 Wall Balls 60 Burpees *P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t...

Friday, February 21, 2020

Friday, February 21, 2020

STRENGTH ON A 20:00 RUNNING CLOCK... Build to 3RM Snatch* *Power or Full, Athlete Choice (Score is Load) BENCHMARK WORKOUT "ISABEL" FOR TIME 30 Power Snatch (135/95)|(95/65) (Score is Time) Goal – Establish new 3RM Snatch number (power or squat). This will be retested...

Thursday, February 20, 2020

Thursday, February 20, 2020

WORKOUT EMOM x 18 MINUTES MIN 1 -- :50 Max Reps of "KB Flow" (53/35)|(35/26)* MIN 2 -- :50 Max Reps of "BW Flow"** MIN 3 -- :50 Max Reps of Rope Climb *1 Rep of "KB Flow" is... 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R)...

Wednesday, February 19, 2020

Wednesday, February 19, 2020

STRENGTH 5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load) WORKOUT AMRAP x 10 MINUTES 6 Push Jerk (155/105)|(115/75) 15/12 Cal Row (Score is Rounds...

Tuesday, February 18, 2020

Tuesday, February 18, 2020

STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 3-Rep Deadlift (Score is Load) WORKOUT FOR TIME 30-20-10* Deadlift (245/165)|(165/110) Toes to Bar *50 Double Unders after each full set (Score is Time) Goal – Build to a heavy set of 3 for the day while not...

Monday, February 17, 2020

Monday, February 17, 2020

WORKOUT FOR TIME 400m Run 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 400m Run (Score is Time) Goal – Long sweaty workout that will...

Sunday, February 16, 2020

Sunday, February 16, 2020

EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK... Build to a Moderate-Heavy Set of "Bear Complex" *1 Rep of Bear Complex is... 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press **Goal of building session is to build quickly to slightly...

Saturday, February 15, 2020

Saturday, February 15, 2020

WORKOUT AMRAP x 18 MINUTES 15 KB Sumo DL High Pull (70/53)|(53/35) 12 Toes 2 Bar 9 Ring Row or Strict Pull-Up 200m Med Ball Run (20/14)|(14/10) (Score is Rounds + Reps) Goal – Choose movements that you can hold onto for all 18 minutes challenge yourself to go unbroken...

Friday, February 14, 2020

Friday, February 14, 2020

SKILL ON A 10:00 RUNNING CLOCK... Practice Your Handstand Push-Ups* *Different Drills Depending on Level: Intro - Box HS Push-Up, HS Hold, or HS Negs Intermediate - Strict or Kipping in Small Sets Advanced - Deficit Strict or Kipping for Reps (No Measure) NCFIT...

Thursday, February 13, 2020

Thursday, February 13, 2020

WORKOUT AMRAP x 35 MINUTES 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice* *Athlete Choice (can pick one or mix it up!)... Hollow Hold or Rocks Plank Hold or Plank Shoulder Taps Deadbugs Quad Heel Touches Sit-Thrus...

Wednesday, February 12, 2020

Wednesday, February 12, 2020

WORKOUT AMRAP x 7 MINUTES 1-2-3-4...and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105)|(115/75) -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where You Left Off! (Score is Rounds + Reps) Goal – Work those BMU’s and come out of today knowing where we need...

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