DAILY WORKOUT

Monday, January 13, 2020

Monday, January 13, 2020

SKILL 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3  movements. (No Measure) WORKOUT "TABATA" 8 ROUNDS, :20 ON /...

Sunday, January 12, 2020

Sunday, January 12, 2020

BURGENER WARM-UP 3 SETS FOR QUALITY* 5-7 Down + Finish 5-7 Elbows High + Outside 5-7 Muscle Snatch 5-7 Snatch Drops 5-7 Hang Snatch *With PVC or Empty Barbell -Rest as Needed b/t Sets- (No Measure) WORKOUT FOR TIME 18-12-6 Up-Down + Box Jump Over (24/20) Hang Power...

Saturday, January 11, 2020

Saturday, January 11, 2020

PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes... 100m Run 12 Wall Balls (20/14)|(14/10 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. (Score is Rounds + Reps) PARTNER FINISHER NOT FOR TIME 100 Alt....

Friday, January 10, 2020

Friday, January 10, 2020

WORKOUT EMOM x 21 MINUTES MIN 1 - Max Reps of DB "Bear Complex" (50/35)|(35/20)* MIN 2 - 2 "No Jump" Rope Climbs** MIN 3 - 20/15 Cal Row *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press **For the Rope Climb, no big...

Thursday, January 9, 2020

Thursday, January 9, 2020

SKILL ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex: 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in...

Wednesday, January 8, 2020

Wednesday, January 8, 2020

SKILL EMOM x 10 MINUTES MIN 1 -- 4 Thrusters (Building)* MIN 2 -- :40 Practice Gymnastic Kipping Pull-up** *Start light and build each minute. Goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the bar. (Score is Weight)...

Tuesday, January 7, 2020

Tuesday, January 7, 2020

WORKOUT 4 SETS 2:00 Max Cal Bike 1:00 KB Swing (53/35)|(35/26) 1:00 KB Goblet Lunges -1:00 Rest b/t Sets- (Score is Reps) Goal – Consistency is key today! We want a sustainable effort through all 4 sets on the bike, and unbroken movement from the KB swings directly...

Monday, January 6, 2020

Monday, January 6, 2020

EXTENDED WARM-UP 3-3-3 Tempo Deadlift (30x1)* *Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set. (Score is Weight) WORKOUT FOR TIME 8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)* *After Every Set...

Sunday, January 5, 2020

Sunday, January 5, 2020

PARTNER WORKOUT IN TEAMS OF 3... AMRAP x 13 MINUTES P1 Completes... 6 Toe 2 Bar 14 Russian KB Swing (70/53)|(53/35) 24 Double Unders While P2... Wall Sit Hold While P3... Rests -Rest 2:00- ON A 7:00 RUNNING CLOCK... Max Cal Bike *P1 works while P2 holds Wall Sit and...

Saturday, January 4, 2019

Saturday, January 4, 2019

WORKOUT "OPEN 20.5" FOR TIME 40 Ring Muscle-Ups* 80 Cal Row 120 Wall Balls (20/14)|(14/10) -20:00 Hard Cap- *Reps can be broken up and completed in any order. (Score is Time) Goal – You choose how you want your workout to go today! If you’re proficient with Muscle...

Friday, January 3, 2020

Friday, January 3, 2020

STRENGTH ON A 25:00 RUNNING CLOCK... Build to 1RM Clean & Jerk (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 10 Power Clean (155/105)|(115/75) 10 Shoulder to Overhead (Score is Time) Goal – Retest of the 1RM C&J…look back at August to gauge goals. Want to get...

Thursday, January 2, 2019

Thursday, January 2, 2019

SKILL ON A 12:00 RUNNING CLOCK... Practice HS Walk Skill* *Beginner - Bear Crawl or Box Walk Intermediate - Box Walk or Guided Walk Advanced - Guided Walk or Free Walk (No Measure) WORKOUT EMOM x 15 MINUTES MIN 1 - MAX Push-Ups MIN 2 - 16/13 Cal Bike MIN 3 - MAX V-Ups...

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