Monday 6-1-20
Stamina Squats
On the 1:30 x 6
2 Front Squats + 3 Back Squats
Conditioning:
AMRAP 4
21 Calorie Row
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
Rest 4 Minutes
AMRAP 4
15 Calorie Row
15 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
Rest 4 Minutes
AMRAP 4
9 Calorie Row
9 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
Sunday, May 31, 2020
Friday, May 29, 2020
Saturday 5-30-20
Saturday 5-30-20
“Wrecked”
2 Rounds for Time
400 Meter Run
30 Front Rack Barbell Lunges
100 Meter Wreck Bag Carry
400 Meter Run
30 Power Cleans
100 Meter Wreck Bag Carry
400 Meter Run
30 Split Jerks
100 Meter Wreck Bag Carry
Barbell Movements (135/95)
Wreck Bag (75/50)
“Wrecked”
2 Rounds for Time
400 Meter Run
30 Front Rack Barbell Lunges
100 Meter Wreck Bag Carry
400 Meter Run
30 Power Cleans
100 Meter Wreck Bag Carry
400 Meter Run
30 Split Jerks
100 Meter Wreck Bag Carry
Barbell Movements (135/95)
Wreck Bag (75/50)
Thursday, May 28, 2020
Friday 5-29-20
Friday 5-29-20
EMOM x 12
1). 10-12 Toes to Bar
2). 10-15 Wall Balls
3). 10-12 Chest to Bar Pull-ups
4). 10-15 Push-ups
Conditioning:
AMRAP 3 x 3
10 Dumbbell Box Step-Overs (50s/35s)(24”/20”)
10 Dumbbell Clean and Jerks (50s/35s)
Rest 2 Minutes between AMRAPS.
EMOM x 12
1). 10-12 Toes to Bar
2). 10-15 Wall Balls
3). 10-12 Chest to Bar Pull-ups
4). 10-15 Push-ups
Conditioning:
AMRAP 3 x 3
10 Dumbbell Box Step-Overs (50s/35s)(24”/20”)
10 Dumbbell Clean and Jerks (50s/35s)
Rest 2 Minutes between AMRAPS.
Wednesday, May 27, 2020
Thursday 5-28-20
Thursday 5-28-20
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
Take 20-30 minutes for mobility.
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
Take 20-30 minutes for mobility.
Tuesday, May 26, 2020
Wednesday 5-27-20
Wednesday 5-27-20
Snatch Complex
On the 1:30 x 7 Sets
1 Power Snatch
1 Snatch
1 Overhead Squat
Conditioning:
For Time
Buy In: 20 Burpees
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)
Buy Out: 20 Burpees
Snatch Complex
On the 1:30 x 7 Sets
1 Power Snatch
1 Snatch
1 Overhead Squat
Conditioning:
For Time
Buy In: 20 Burpees
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)
Buy Out: 20 Burpees
Monday, May 25, 2020
Tuesday 5-26-20
Tuesday 5-26-20
4 Rounds
1:00 Minute Wall Sit Holding Object/Weight Overhead with Arms Extended
1:00 Minute Rest
Conditioning:
4 Rounds For Time
100 Jumping Jacks
50 Mountain Climbers
25 Sit-ups
4 Rounds
1:00 Minute Wall Sit Holding Object/Weight Overhead with Arms Extended
1:00 Minute Rest
Conditioning:
4 Rounds For Time
100 Jumping Jacks
50 Mountain Climbers
25 Sit-ups
Friday, May 22, 2020
Saturday 5-23-20
Saturday 5-23-20
Teams of 2:
AMRAP 25
100 Meter Barbell Carry (95/65)
10 Push Press (95/65)
15 Deadlifts (95/65)
Teams of 2:
AMRAP 25
100 Meter Barbell Carry (95/65)
10 Push Press (95/65)
15 Deadlifts (95/65)
Thursday, May 21, 2020
Friday 5-22-20
Friday 5-22-20
EMOM x 8
ODD: 8-12 Pull-ups
EVEN: 10-14 L-Sit Dumbbell Press
Conditioning:
4 Rounds
500/400 Meter Row
10 Devil’s Press (50/35)
20 Alternating Pistols
EMOM x 8
ODD: 8-12 Pull-ups
EVEN: 10-14 L-Sit Dumbbell Press
Conditioning:
4 Rounds
500/400 Meter Row
10 Devil’s Press (50/35)
20 Alternating Pistols
Wednesday, May 20, 2020
Thursday 5-21-20
Thursday 5-21-20
Spend 20-30 minutes on mobility.
Accumulate 5 Minute Plank
Conditioning:
3 Rounds
2:00 Max Reverse Burpees
2:00 Rest
Spend 20-30 minutes on mobility.
Accumulate 5 Minute Plank
Conditioning:
3 Rounds
2:00 Max Reverse Burpees
2:00 Rest
Tuesday, May 19, 2020
Wednesday 5-20-20
Wednesday 5-20-20
On the 1:30 x 7
3 Clean and Jerks
(Building each set)
Conditioning:
On the 4:00 x 5
200 Meter Run
12 Power Cleans (135/95)
12 Burpees
*Score is slowest round.
On the 1:30 x 7
3 Clean and Jerks
(Building each set)
Conditioning:
On the 4:00 x 5
200 Meter Run
12 Power Cleans (135/95)
12 Burpees
*Score is slowest round.
Monday, May 18, 2020
Tuesday 5-19-20
Tuesday 5-19-20
Body Armor
3 Giant Sets:
20 Hollow Rocks
20 Superman Pulses
100 Flutter Kicks
Rest 1:00 between sets.
Conditioning:
5 Rounds
20 Tuck Jumps
15 Push-ups
Body Armor
3 Giant Sets:
20 Hollow Rocks
20 Superman Pulses
100 Flutter Kicks
Rest 1:00 between sets.
Conditioning:
5 Rounds
20 Tuck Jumps
15 Push-ups
Sunday, May 17, 2020
Monday 5-18-20
Monday 5-18-20
EMOM x 8
ODD: 10 Ring Dips
EVEN: 20 Single Leg Hip Bridges
(10 each leg)
Conditioning:
AMRAP 18
35 Double Unders
15 Med Ball Thrusters (20/14)
15 Med Ball Sit-ups (20/14)
EMOM x 8
ODD: 10 Ring Dips
EVEN: 20 Single Leg Hip Bridges
(10 each leg)
Conditioning:
AMRAP 18
35 Double Unders
15 Med Ball Thrusters (20/14)
15 Med Ball Sit-ups (20/14)
Friday, May 15, 2020
Saturday 5-16-20
Saturday 5-16-20
Teams of 2:
60 Power Snatches(115/85)
60 Front Squats(115/85)
400 Meter Run
50 Power Snatches(115/85)
50 Front Squats(115/85)
400 Meter Run
40 Power Snatches(115/85)
40 Front Squats(115/85)
400 Meter Run
Teams of 2:
60 Power Snatches(115/85)
60 Front Squats(115/85)
400 Meter Run
50 Power Snatches(115/85)
50 Front Squats(115/85)
400 Meter Run
40 Power Snatches(115/85)
40 Front Squats(115/85)
400 Meter Run
Thursday, May 14, 2020
Friday 5-15-20
Friday 5-15-20
EMOM #1 x 6
ODD: 6-10 Pull-ups
EVEN: 6-10 Toes to Bar
EMOM #2 x 6
ODD: :45 Hollow Hold
EVEN: :45 Arch Hold
Conditioning:
21-15-9
Calorie Row
Box Jumps (30/24)
EMOM #1 x 6
ODD: 6-10 Pull-ups
EVEN: 6-10 Toes to Bar
EMOM #2 x 6
ODD: :45 Hollow Hold
EVEN: :45 Arch Hold
Conditioning:
21-15-9
Calorie Row
Box Jumps (30/24)
Wednesday, May 13, 2020
Thursday 5-14-20
Thursday 5-14-20
Spend 20-30 minutes working on mobility.
For Time:
40-30-20-10
Reverse Burpees
Alternating Pistols
Spend 20-30 minutes working on mobility.
For Time:
40-30-20-10
Reverse Burpees
Alternating Pistols
Wednesday 5-13-20
Wednesday 5-13-20
On the 2:00 x 6 Sets
5 Deadlifts (Building each set)
Conditioning:
For Time
Buy In: 600 Meter Run
Then, 3 Rounds
30 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
10 Push-ups
Buy Out: 600 Meter Run
On the 2:00 x 6 Sets
5 Deadlifts (Building each set)
Conditioning:
For Time
Buy In: 600 Meter Run
Then, 3 Rounds
30 Kettlebell Swings (53/35)
20 Goblet Lunges (53/35)
10 Push-ups
Buy Out: 600 Meter Run
Monday, May 11, 2020
Tuesday 5-12-20
Tuesday 5-12-20
Body Armor
3 Sets of:
2 Wall Walks with a :30 hold at the top
:60 Right Side Plank
:60 Left Side Plank
:60 Rest
Conditioning:
4 Rounds
:60 Farmers Carry Reverse Lunges
:60 Double Unders
:60 Criss Cross V-ups
:60 Burpees
Body Armor
3 Sets of:
2 Wall Walks with a :30 hold at the top
:60 Right Side Plank
:60 Left Side Plank
:60 Rest
Conditioning:
4 Rounds
:60 Farmers Carry Reverse Lunges
:60 Double Unders
:60 Criss Cross V-ups
:60 Burpees
Sunday, May 10, 2020
Monday 5-11-20
Monday 5-11-20
EMOM x 7
3 Squat Cleans
(Build to a heavy 3)
Conditioning:
3 Rounds for Time
200 Meter Run
50 Air Squats
10 Power Clean and Jerks (135/95)
EMOM x 7
3 Squat Cleans
(Build to a heavy 3)
Conditioning:
3 Rounds for Time
200 Meter Run
50 Air Squats
10 Power Clean and Jerks (135/95)
Friday, May 8, 2020
Saturday 5-9-20
Saturday 5-9-20
Teams of 2:
Buy In: 1200 Meter Row
2 Rounds of:
60 Clean and Jerks (115/85)
60 Box Jump Overs (30/24)
60 Deadlifts (165/135)
60 Lunges
Buy Out: 1200 Meter Row
Teams of 2:
Buy In: 1200 Meter Row
2 Rounds of:
60 Clean and Jerks (115/85)
60 Box Jump Overs (30/24)
60 Deadlifts (165/135)
60 Lunges
Buy Out: 1200 Meter Row
Thursday, May 7, 2020
Friday 5-8-20
Friday 5-8-20
EMOM x 5:
8 Push Press
Conditioning
On the 5:00 x 5:
21/18 Calorie Row
15 Thrusters (95/65)
12 V-ups
EMOM x 5:
8 Push Press
Conditioning
On the 5:00 x 5:
21/18 Calorie Row
15 Thrusters (95/65)
12 V-ups
Wednesday, May 6, 2020
Thursday 5-7-20
Thursday 5-7-20
Take 20-30 minutes on mobility.
Take 30-45 minutes doing an outside activity.
Not necessarily in that order.
Take 20-30 minutes on mobility.
Take 30-45 minutes doing an outside activity.
Not necessarily in that order.
Tuesday, May 5, 2020
Wednesday 5-6-20
Wednesday 5-6-20
Take 20 minutes to build to a heavy Squat Snatch.
Conditioning:
For Time
21-15-9
Power Snatch (135/95)
Overhead Squat (135/95)
Take 20 minutes to build to a heavy Squat Snatch.
Conditioning:
For Time
21-15-9
Power Snatch (135/95)
Overhead Squat (135/95)
Monday, May 4, 2020
Tuesday 5-5-20
Tuesday 5-5-20
Body Armor
3 Giant Sets:
20 Reaches: Hand to Opposite Foot while in a Plank
:60 Plank Hold
20 Reaches: Knee to Opposite Elbow while in a Plank
:60 Rest
Conditioning:
AMRAP 15
40 Double Unders
30 Alternating Dumbbell Snatches
20 Sit-ups
Body Armor
3 Giant Sets:
20 Reaches: Hand to Opposite Foot while in a Plank
:60 Plank Hold
20 Reaches: Knee to Opposite Elbow while in a Plank
:60 Rest
Conditioning:
AMRAP 15
40 Double Unders
30 Alternating Dumbbell Snatches
20 Sit-ups
Sunday, May 3, 2020
Monday 5-4-20
Monday 5-4-20
On the 1:30 x 6
Stamina Squats:
2 Front Squats + 3 Back Squats
Conditioning:
AMRAP 20
Run 200 Meters
10 Power Cleans (135/95)
10 Burpees
On the 1:30 x 6
Stamina Squats:
2 Front Squats + 3 Back Squats
Conditioning:
AMRAP 20
Run 200 Meters
10 Power Cleans (135/95)
10 Burpees
Friday, May 1, 2020
Saturday 5-2-20
Saturday 5-2-20
“Five Course Meal”
400 Meter Run with Plate (25/15)
40 Box Jumps (24/20)
30 Squats with Plate (25/15)
200 Meter Run with Plate (25/15)
30 Squats with Plate (25/15)
40 Box Jumps (24/20)
400 Meter Run with Plate (25/15)
“Five Course Meal”
400 Meter Run with Plate (25/15)
40 Box Jumps (24/20)
30 Squats with Plate (25/15)
200 Meter Run with Plate (25/15)
30 Squats with Plate (25/15)
40 Box Jumps (24/20)
400 Meter Run with Plate (25/15)
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