Thursday 12/19/19
WORKOUT EMOM x 15 MINUTES MIN 1 - MAX DB Box Step-Overs (40/30)|(30/20)/(24/20) MIN 2 - MAX Double Unders MIN 3 - MAX Weighted Plank Hold (45/35)|(35/25) *:50 work / :10 rest for all working minutes. PARTNER FINISHER IN TEAMS OF 2... AMRAP x 6 MINUTES Weighted Sit-Ups...
Wednesday 12/18/19
STRENGTH ON A 20:00 RUNNING CLOCK... Build to 1RM Front Squat* *Retest of 1RM from beginning of Wendler Cycle WORKOUT "SPEED DEMON" 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs -8:00 Hard Cap COOLDOWN FOR RECOVERY Foam Roll 1:00 Quads 1:00...
Tuesday 12/17/19
EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 -- 5-8 DB Renegade Rows* MIN 2 -- :20 Hollow Hold / :20 Hollow Bar Hang *1 Rep = Push-up + Row L + Row R WORKOUT AMRAP x 20 MINUTES 5 Strict or C2B Pull-Ups* 10 Hand-Release Push-Ups 15/12 Cal Bike *Athlete choice each round on...
Monday 12/16/19
STRENGTH ON A 15:00 RUNNING CLOCK... Build to 1RM Push Press* *Retest of 1RM from beginning of Wendler Cycle WORKOUT "PUSH. PULL." FOR TIME* 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15 Cal Row After Every Set -15:00 Hard Cap OPTIONAL COOL DOWN FOR RECOVERY 3:00...
Friday 12/13/19
STRENGTH 5-3-1 Front Squat *Set 1 - 70-75% x 5 Set 2 - 80-85% x 3 Set 3 - 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. WORKOUT FOR TIME 30 Front Squat (135/95)|(95/65) 30 C2B...
Thursday 12/12/19
WORKOUT EMOM x 16 MINUTES MIN 1 - 16/13 Cal Bike MIN 2 - 5 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)* *Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout. COOL DOWN FOR RECOVERY 2:00 Cobra Stretch 3:00 Seated Forward Fold...
Wednesday 12/11/19
SKILL ON A 8:00 RUNNING CLOCK... Build safely to a Max Height Box Jump* *No "step" into jump. Start with both feet planted on each attempt. WORKOUT "STRAIGHT 100." FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls...
Tuesday 12/10/19
STRENGTH 5-3-1 Push Press *Set 1 - 70-75% x 5 Set 2 - 80-85% x 3 Set 3 - 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. WORKOUT "DOUBLE AMRAP" AMRAP x 4 MINUTES 2 DB Devil's Press...
Monday 12/9/19
Strength/Skill Extended Warm-up EMOM x 8 minutes Min 1 - 1L/1R Turkish Get-up Min 2 - Static Hold of Choice* Wall Sit Plank Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout AMRAP x 20 mins 15 Up-Downs 30 Double Unders 1:00 Wall Sit (:45)(:30) 30...
Friday 11/29/19
WORKOUT FOR TIME 200m Single Arm KB Farmer Carry (70/53)|(53/35) into... 5 Rounds 7 Deadlift (245/175)|(175/125) 27 Double Unders into... 200m Single Arm KB Farmer Carry (70/53)|(53/35) FINISHER 3 SETS 6/6 Single Arm KB Bent Over Row 24 Deadbugs SCALING MOVEMENT...
Thursday 11/28/19
HERO WORKOUT "GEORGIE" AMRAP x 21 MINUTES* 7 Burpees 11 Push-ups 22 Kettlebell Swings (53/35)|(35/26) *Buy-In to workout is 65 Sit-ups SCALING MOVEMENT ADJUSTMENTS… Burpees -- Up Downs for athletes unable to go all the way down into the full Burpee. DB Floor Press or...
Wednesday 11/27/19
STRENGTH 3x5* Front Squat * Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3 - 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. WORKOUT 3 Rounds 14/12 Cal Bike 14 Front Rack Reverse Lunge (115/75)|(75/55) 14/12 Cal Bike -1:00 Rest b/t Sets...