Sunday 10.18.20

Sunday 10.18.20

WARM-UP 1:00 Cardio into… EMOM 4 MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Lunges* CORE AMRAP 4 8 Supermans 10 Hollow Rocks 12 Glute Bridge Marches Rest 1:00 AMRAP 4 8 Supermans 10 Hollow Rocks 12 Glute Bridge Marches...
Saturday 10.17.20

Saturday 10.17.20

10-17-20 WOD FOR TIME 400m Run 30 Box Jumps (24/20) 400m Run 40 Thrusters (75/55)|(65/45) 30 Box Jumps 400m Run 50 Lateral Burpee Over Bar 40 Thrusters 30 Box Jumps 400m Run (Score is...
Friday 10.16.20

Friday 10.16.20

10-16-20 SKILL EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up/C2B/PU Practice MIn 2 – 5 Deadlift (Building)** Min 3 – EZ Rowing *No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts. **Build from Moderate to Heavier than Workout...
Thursday 10.15.20

Thursday 10.15.20

10-15-20 STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *Bar can come from the rack or floor. (Score is Weight) WORKOUT 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)|(115/75) (Score is...
Wednesday 10.14.20

Wednesday 10.14.20

10-14-20 WOD AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35) 5 Strict Chin-Ups (Score is Rounds + Reps) POST-WORKOUT STRENGTH 3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry**...
Tuesday 10.13.20

Tuesday 10.13.20

10-13-20 STRENGTH ON A 20:00 RUNNING CLOCK… Establish a 3RM Power Snatch (Score is Weight) BENCHMARK WORKOUT “ISABEL” FOR TIME 30 Power Snatch (135/95)|(95/65) (Score is Time)
Monday 10.12.20

Monday 10.12.20

10-12-20 EXTENDED WARM-UP  4 SETS 3 Tempo Front Squats (3030)* *Weight stays light to moderate across all 4 Sets. -Rest as Needed b/t Sets- (Score is Weight) WOD FOR TIME* 18-15-12 Front Squats (135/95)|(95/65) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats...
Sunday 10.11.20

Sunday 10.11.20

WARM-UP EMOM 5 MIN 1 – :45 Plate Presses MIN 2 – :45 Jumping Jacks MIN 3 – :45 Plate Deadlifts MIN 4 – :45 Jumping Jacks MIN 5 – :45 Plate Ground to Overhead STRENGTH 2 SETS 1:15 Banded Curls 1:15 Banded Tricep Pull-Downs 1:15 Banded Lat...
Saturday 10.10.20

Saturday 10.10.20

10-10-20 WOD 15,14,13,12…..3,2,1* Kettle Bell Swings (53/35)(35/26) Goblet Squats Push-ups AMSU *Run 400m/Row 500m at start of workout,  before round 10 and 5 and finish with...
Friday 10.09.20

Friday 10.09.20

10-9-20 SKILL EMOM x 10 MINUTES MIN 1 – :45 EZ Row MIN 2 – 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Drop* *Performed with either an Empty Bar or PVC. (No Measure) WORKOUT FOR TIME 12 Hang Squat Snatch (75/55)|(65/45) 12 Lateral Burpee Over Bar 15/12 Cal...