Monday 09.21.20

Monday 09.21.20

9-21-20 Strength: 20 Minute Running Clock:  Front squat 1-1-1-1-1 reps (Score is Weight) WOD: 1,000-m row for time (Score is Time)
Sunday 09.20.20

Sunday 09.20.20

WARMUP 1:00 Cardio into… AMRAP 2 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs into… AMRAP 2 20 Single Unders 10 Sit-Ups 5 Burpees WORKOUT EMOM 20 MIN 1 – Max DB Floor Press MIN 2 – Max Double Unders MIN 3 – Max Plank Rotations MIN 4 – Max...
Saturday 09.19.20

Saturday 09.19.20

9-19-20 WORKOUT EVERY 4:00 x 5 SETS 300m Run Then in the remaining time… AMRAP of: 12 HR Push-Ups 20 Air Squats* *Option to perform 12 Alt. Pistol Squats (Score is Rounds + Reps) COOL DOWN FOR RECOVERY 5:00 Foam Roll Upper Back and IT Band (No...
Friday 09.18.20

Friday 09.18.20

9-18-20 STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch (Score is Weight) WORKOUT AMRAP x 10 MINUTES 6 Power Snatch (135/95)|(95/65) 6 Bar Muscle-Ups (Score is Rounds +...
Thursday 9.17.20

Thursday 9.17.20

9-17-20 SKILL 3 SETS FOR QUALITY 5 Tempo Overhead Squat (3131) (45/35)|(35/15) 10 Alt. Cossack Squat (No Measure) WORKOUT 4 SETS FOR QUALITY 10/10 Bulgarian Split Squats (53/35)|(35/26) 1:00 Crossbody Hold (:30 each side)* 10 DBL KB Tempo Front Squats (30X1) 1:00 DBL...
Wednesday 9.16.20

Wednesday 9.16.20

9-16-20 WOD EMOM x 24 MINUTES Min 1 – 250/200m Row Min 2 – :50 Ring Dip or Bench Dip Min 3 – :50 Burpee Box Over (30/24)* *Both feet need to come to the top of the box before getting to the opposite side (No Measure)...
Tuesday 9.15.20

Tuesday 9.15.20

9-14-20 WOD FOR TIME* 21-18-15-12 Hang Clean and Jerks (115/75)|(75/55) Pull-Ups *100m Run After Each Full Set. (Score is Time) OPTIONAL FINISHER 3 SETS Max Chin-Ups* Into… Max Bar Dead Hang -Rest 2:00 b/t Sets- *End set without coming off the bar and work...
Monday 9.14.20

Monday 9.14.20

9-14-20 EXTENDED WARM UP EMOM x 12 MINUTES MIN 1 – Building to Heavy 5-Rep Deadlift* MIN 2 – 20 Hollow Rocks *Start moderate and build each round. Goal is to end very close or slightly above workout weight. (Score is Weight) WOD FOR TIME (Time cap 12...
Sunday 9.13.20

Sunday 9.13.20

9-13-20 WARM-UP 1:00 Cardio into… AMRAP 4 10 DB Deadlift :30 Plank :30 Jumping Jacks STRENGTH E2MOM x 10 MINUTES 10 Sumo Deadlift Curl to Press 16 DB Slides WORKOUT AMRAP 6 12 Goblet Alt Reverse Lunges 10 DB Up-Downs 8 DB Push Press -Rest 1:00- AMRAP 6 12 Goblet...