DAILY WORKOUT

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...

Saturday, May 23, 2020

Saturday, May 23, 2020

WORKOUT AMRAP x 8 MINUTES 8/8 Single Arm Snatches 8 Front Rack Alt. Lunges 8 Sit-Ups -Rest 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Snatches 6 Front Rack Alt. Lunges 6 Sit-Ups (Score is Rounds + Reps Each AMRAP) Goal – Two AMRAPs today focusing on unilateral work in...

Friday, May 22, 2020

Friday, May 22, 2020

WORKOUT FOR TIME "Double Grace" 60 Clean & Jerks* *Every minute on the minute, including 3-2-1 GO, perform 20 Double-Unders or 40 Single-Unders (Score is Time) OPTIONAL FINISHER 3 SETS 20 Glute Bridges 20 Hollow Rocks -Rest as needed b/t sets- Goal – Grace with a...

Thursday, May 21, 2020

Thursday, May 21, 2020

WORKOUT 4 ROUNDS FOR TIME 4 ROUNDS FOR TIME 200m or 1:00 Run :30 Alt. Jumping Lunges 12 Up-Down + Broad Jump 12 Bent Over Row (Score is Time) Goal – Move quickly on the runs - they’re only 1:00! Today is the day to push the pace on these. If you do not have the space...

Wednesday, May 20 , 2020

Wednesday, May 20 , 2020

WORKOUT AMRAP x 14 MINUTES 4-8-12-16-20 ... Squat Cleans Weighted Alt. Reverse Lunges Alt. Plank Taps (Score is Total Reps) Goal – You will CRUISE through the first few rounds of this workout but when you look at the clock, it will only be at the 6-8 minute point....

Tuesday, May 19, 2020

Tuesday, May 19, 2020

WORKOUT AMRAP x 16 MINUTES 18 Tuck-Ups 12 Burpees 9 Deadlifts (Score is Rounds + Reps) Goal – Yesterday was about finishing a designated amount of work in under a minute. Today, our goal is to see how many total rounds + reps within 16 minutes!

Monday, May 18, 2020

Monday, May 18, 2020

WORKOUT EMOM x 15 MINUTES MIN 1 - :45 Cardio MIN 2 - 8 Thrusters + 8 Push-Ups MIN 3 - 16 Russian Swings (No Measure) OPTIONAL FINISHER 3 SETS 15 KB or BP Side Bends/Side 30 Hollow Rocks 15 Side Plank Leg Raises/Side -Rest as needed b/t sets- Goal – Switch up the...

Sunday, May 17, 2020

Sunday, May 17, 2020

WORKOUT AMRAP x 18 MINUTES 400m Run or 2:00 Cardio 20 Backpack Ground to Overhead 25 Air Squats 30 Backpack Alt. Lunges 35 Double-Unders or 70 Single-Unders 40 Flutter Kicks (1R + 1L = 1 Rep) (Score is Rounds + Reps) Goal – Kitchen sink kind of workout today! This can...

Saturday, May 16, 2020

Saturday, May 16, 2020

WORKOUT EMOM x 18 MINUTES MIN 1 - :45 Cardio (Athlete's Choice) MIN 2 - :45 Backpack Front Rack Hold MIN 3 - :45 MAX Up-Downs (Score is Total Number of Up-Downs) Goal – Longer EMOM today- can you hold your pace throughout?! Use the first 2 rounds to set the goal, and...

Friday, May 15, 2020

Friday, May 15, 2020

WORKOUT AMRAP x 16 MINUTES 6 Backpack Thrusters 6 Backpack Bicep Curls 6 Sit-Ups 1:00 Run (Score is Rounds + Reps) Goal – Unbroken sets throughout this workout! Can you hold onto your weight from the Thrusters right into the Bicep Curls?! Push the pace on the run, and...

Thursday, May 14, 2020

Thursday, May 14, 2020

WORKOUT 3 SETS 2:00 Max Backpack Russian Swings -Rest :30- 2:00 Max Shuttle Runs, 20m -Rest 1:00- (Score is Total Swings + Meters) OPTIONAL FINISHER 3 SETS 10 Perfect Push-Ups 1:00 Plank -Rest 1:00 b/t Sets- (No Measure)

Wednesday, May 13, 2020

Wednesday, May 13, 2020

WORKOUT 5 ROUNDS FOR TIME 12 Backpack Deadlifts 9 Backpack Hang Power Cleans 6 Backpack Push Press (Score is Time) Goal - A backpack, DBs, KBs, or a Barbell work great when it comes to the strength portion and/or workout today! No matter what piece of equipment you...

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