Tuesday 9-1-20
On the 1:30 x 14
1) 5 Strict Press
2) 3 Strict Press
3) 2 Strict Press
4) 1 Strict Press
5) 1 Strict Press
6) 1 Strict Press
7) Rest
8) Rest
9) 3 Push Press
10) 2 Push Press
11) 1 Push Press
12) 1 Push Press
13) 1 Push Press
14) 1 Push Press
AMRAP 10
10 Box Jump Overs (24/20)
10 Air Squats
10 Box Jumps (24/20)
10 Alternating Pistols
Monday 8-31-20
Core Tabata x 4
Right Side Plank
Left Side Plank
Toe Reaches
Plank Up-Downs
On the 1:30 x 6
1 Front Squat + 2 Back Squats
On the 1:30 x 6
2 Wall Walks
15 V-ups
Saturday 8-29-20
Teams of 2
2 Rounds:
800 Meter Run
5-4-3-2-1
Hang Squat Clean
Push Press
600 Meter Run
5-4-3-2-1
Hang Squat Clean
Push Press
400 Meter Run
5-4-3-2-1
Hang Squat Clean
Push Press
RX Weight (95/65)
Friday 8-28-20
AMRAP 4
8 Toes to Bar
8 Burpees
Rest 4 Minutes
AMRAP 4
8 Wallballs (20/14)
8 Reverse Lunges
Rest 4 Minutes
AMRAP 4
50 Foot Shuttle Runs
Thursday 8-27-20
Open Gym:
7:00am-8:30am and 3:30pm-5:30pm
Take 20-25 minutes foam rolling Glutes , I.T. Bands, Quads, Calves and Lats.
This is also a time to work on your gymnastic skills.
Wednesday 8-26-20
Conditioning:
Buy In: 1,000 Meter Row
1-2-3-4-5-6-7-8-9-10
Devil’s Press (50s/35s)
Dumbbell Front Squats (50s/35s)
Buy Out: 1,000 Meter Row
Tuesday 8-25-20
EMOM x 10
1 Snatch
Conditioning:
AMRAP 12
10 Power Snatches (95/65)
40 Double Unders
Monday 8-24-20
Back Squat:
Take 20:00 to find a One Rep Max.
Conditioning:
4 Rounds (12 Minutes)
:45 Work/:15 Rest
Russian Kettlebell Swings (70/53)
Box Jumps (30/24)
Sit-ups
EMOM x 10
Snatch
Conditioning:
800 Meter Run
15 Overhead Squats (115/85)
600 Meter Run
20 Overhead Squats (115/85)
400 Meter Run
25 Overhead Squats (115/85)
200 Meter Run
30 Overhead Squats (115/85)
Thursday 8-20-20
Take 20 minutes to roll out those tight areas and work on your mobility.
AMRAP 12
2 Jumping Lunges
2 Push-ups
2 Sit-ups
Increase by 2 repetitions each round until time expires.
Wednesday 8-19-20
Split Jerk
EMOM x 7
1) 3 Reps
2) 3 Reps
3) 2 Reps
4) 2 Reps
5) 1 Rep
6) 1 Rep
7) 1 Rep
Conditioning:
AMRAP 8
200 Meter Run
20 Hang Power Cleans (95/65)
10 Push Press (95/65)
Tuesday 8-18-20
Core Tabata x 4 (8 Minutes)
Conditioning:
20-15-10-15-20
Calorie Row
Air Squats
Burpees
Monday 8-17-20
Back Squats
On the 1:30 x 8
1) 5 Reps
2) 4 Reps
3) 3 Reps
4) Rest
5) Rest
6) 5 Reps
7) 4 Reps
8) 3 Reps
Conditioning:
In the 1:30 x 8
10 Kettlebell Deadlifts (53s/35s)
100 Meter Farmer’s Carry (53s/35s)
Saturday 8-15-20
Teams of 3
3 Rounds for Time:
200 Meter Plate Run
99 Plate Squats
200 Meter Overhead Plate Carry
99 Plate Ground to Overhead
200 Meter Single Grip Plate Carry
Plate Weight (25/15)
Friday 8-14-20
EMOM x 5
12 Toes to Bar
EMOM x 5
40 Double Unders
Conditioning:
400 Meter Run
30 Box Jump Overs (24/20)
30 Single Arm Kettlebell Overhead Squats (35/26)
400 Meter Run
20 Box Jump Overs (24/20)
20 Single Arm Kettlebell Overhead Squats (35/26)
400 Meter Run
10 Box Jump Overs (24/20)
10 Single Arm Kettlebell Overhead Squats (35/26)
*Equal repetitions on each arm for KB OHS.
Thursday 8-13-20
15:00 Recovery Run
Accumulate 5:00 Plank
Not For Time
5 Sets:
10 Push-ups
15 Sit-ups
Wednesday 8-12-20
Conditioning:
AMRAP 5
Buy In: 500 Meter Row
12 Deadlifts (95/65)
12 Front Rack Lunges (95/65)
Rest 5 Minutes
AMRAP 5
Buy In: 500 Meter Row
8 Deadlifts (115/85)
8 Front Rack Lunges (115/85)
Rest 5 Minutes
AMRAP 5
Buy In: 500 Meter Row
4 Deadlifts (135/95)
4 Front Rack Lunges (135/95)
Immediately after, take 15 minutes to find a heavy single deadlift.
Tuesday 8-11-20
Conditioning:
AMRAP 27
14 Alternating Dumbbell Hang Snatches (50/35)
14 Dumbbell Box Step-ups (50/35)(24/20)
14 Alternating Dumbbell Hang Cleans (50/35)
***Every 3 minutes complete 5 burpees.
Monday 8-10-20
Back Squats:
On the 1:30 x 8
5 Reps
4 Reps
3 Reps
Rest
Rest
5 Reps
4 Reps
3 Reps
Conditioning:
On the 1:30 x 8
6 Strict Handstand Push-ups
20 Kettlebell Swings (53/35)
Saturday 8-8-20
Teams of 2:
AMRAP 30
400 Meter Run
40 Hang Power Snatches (95/65)
40 Lateral Jumps Over Barbell
40 Front Squats (95/65)
