Friday 07.31.20

Friday 07.31.20

7-30-20 WOD 5 SETS 50 Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold (53/35)|(35/26) :30 DBL KB Floor Press Hold -:30 Walking Rest Between Sets- (Score is Time) COOL DOWN FOR RECOVERY 5:00 Foam Rolling Focus on Upper Back & Lats (No...
Thursday 07.30.20

Thursday 07.30.20

WORKOUT AMRAP x 20 MINUTES 4-6-8-10 and so on… Toes to Bar Alt. DB Hang Snatch (50/35)|(35/20) *15/12 cal row after each round (Score is Rounds + Reps)
Wednesday 07.29.20

Wednesday 07.29.20

STRENGTH 5-5-5-5-5-5-5 Back Squat* *Start Light and Build to Heavy Set of 5 (Score is Weight) WORKOUT Every 2:30 For 5 Rounds 200m Run Max Squat Cleans (185/135)|(135/95) (Score is Reps) COOL DOWN FOR RECOVERY 5:00 Foam Rolling on Quads and Inner Thighs (No...
Tuesday 07.28.20

Tuesday 07.28.20

7-28-20 SKILL EMOM x 10 MINUTES MIN 1 – 10/8 Cal Row for Quality MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives (No Measure) WORKOUT 3 ROUNDS FOR TIME 10 DB Floor Press (50/35)(35/20) 30 Slam Balls (30/20)|(20/10) 15 Handstand Push-Ups 25/20 Cal Row (Score...
Monday 07.27.20

Monday 07.27.20

7-27-20 STRENGTH ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight into… ON A 10:00 RUNNING CLOCK… Build a Moderate-Heavy Complex of: 1 Power Snatch + 1 Squat Snatch (Score is Weight) WORKOUT 4 SETS AMRAP x 3 MINUTES 3 Power Snatch...
Sunday 07.26.20

Sunday 07.26.20

WARM-UP 2:00 Cardio into… AMRAP 3 10 Samson Stretches 10 Alt. Leg Swings 10 Alt. Knee to Chest STRENGTH EVERY 3:00 x 4 SETS 1:00 – DB Goblet Forward Lunges 1:00 – 1 + 1/2 DB Goblet Squat 1:00 – Plank Hold -1:00 Rest b/t Sets- WORKOUT 2:00...
Saturday 07.25.20

Saturday 07.25.20

WOD FOR TIME 50 Double Unders 50 Sit-Ups 50 Up-Downs 50 Wall Balls (20/14)|(14/10) 50 Box Step-Ups (24/20) 50 Kettlebell Swings (53/35)|(35/26) 50 Box Step-Ups 50 Wall Balls 50 Up-Downs 50 Sit-Ups 50 Double Unders -20:00 Hard Cap- (Score is...
Friday 07.24.20

Friday 07.24.20

7-24-20 STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Power Snatch *Start with Light weight at start of 15:00 build to Heavy. Reps do not need to be TNG. (Score is Weight) WORKOUT “ISABEL” FOR TIME 30 Power Snatch (135/95)|(95/65) *Last seen on...
Thursday 07.23.20

Thursday 07.23.20

7-23-20 WOD EMOM x 30 MINUTES MIN 1 – :50 Max Cal Row MIN 2 – :50 Max Hand Release Push-Ups MIN 3 – :50 Max Slam Ball Russian Twists (Athlete Choice) MIN 4 – :50 Max Slam Balls MIN 5 – Rest (Score is...
Wednesday 07.22.20

Wednesday 07.22.20

7-22-20 SKILL EVERY 2:00 FOR 5 SETS… 2-4 Reps of Gymnastic Complex* 100m Jog *1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up (No Measure) WOD AMRAP x 5 MINUTES 12 Pull-Ups 12 Box Jumps (20) 40 Double Unders -Rest 1:00- AMRAP...