Daily Workout

STRENGTH T2B: Accumulate Volume in 7 Minutes. Rest as needed between sets. METCON 20 Minutes on the clock with 1 Kettlebell: 10 Single Arm Russian Swings Right 10 Single Arm Russian Swings Left 8 Single Arm KB Rows Right 8 Single Arm KB Rows Left 6 Single Arm KB...

STRENGTH Wide Stance Box Squat: 3RM. Rest 2:00 METCON “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees Rest 7:00 30 Power Cleans (155, 105) 30 Lateral Burpees L3: (135, 95) L2: (115, 75) L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans)...

STRENGTH 1a) Ring Rows: 4 x 10-12. Rest 30s. 1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s. METCON ”Jones Bones” AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75)...

STRENGTH/SKILL 1) Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets. 2) RDLs: Work up to a heavy set of 6-8. Rest 90s. 3) Back Squat with a pause: 9 Minutes performing sets of 3. Rest 90s. – 1 ONE THOUSAND PAUSE...

METCON In a 5:00 Window x 4 Rounds: Row 250 Meters Remaining time: Max Rounds of: 5 Pull-ups 10 Renegade Rows (50s, 30s) (total reps) 15 Box Jumps w. step down (24, 20) Rest 60s between rounds *Score = Total Rounds of AMRAP L2: (Band Assisted Pull-ups) (40s, 25s) (20,...

STRENGTH Gymnastics Skill/Strength EMOM 10: ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week ie. handstand hold, walking or free-standing HS hold) EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts METCON EMOM 10: ODD...

METCON ”Holleyman” 30 rounds for time of: 5 Wallballs (20, 14) 3 Handstand push-ups 1 Power Clean (225, 145) L3: (20 Rounds) (185, 125) L2: (15 Rounds) (14, 10) (5 Box Push-ups per round) (135, 95) L1: (15 Rounds) (10, 8) (5 Box Push-ups per round) (4, 155, 105...

METCON In teams of 2 for time: ”Eva w. a partner” 6 Rounds of: 800m Run 30 KBS (70, 53) 30 Pull-ups Rx+:(Done as an Individual Workout 5 Rounds for time) L3: (53, 35) L2: (35, 25) (Band Assisted Pull-ups) L1: (35, 25 Russian Swings) (Ring Rows)

Happy Thanksgiving!

METCON 4 Rounds of: 60s of Hand Release Push-ups 60s of SDHP (53, 35) 60s of Double Unders 60s of Wallballs (20, 14) 60s of Calories on Rower 60s Rest L2: (Box Push-ups) (45, 25) (Double Under Attempts) (14, 10) L1: (Box Push-ups) (35, 20) (Single Unders) (10,...

SKILL EMOM 8: ODD Minutes: Handstand Hold x a total of 40s of work. Rx+:(Free Standing Handstand Holds or Handstand Walking) EVEN Minutes: 10 Double KB Bent-over Rows + 15 Banded Pushdowns METCON AMRAP 18: Row 500 Meters 15 T2B 15 Hang Power Snatch (75, 55) Rx+:(95,...