020121-020521
Monday 020121
WORKOUT
FOR TIME
3 ROUNDS
20/15 Cal Bike
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)
-Rest 3:00-
1 ROUND
60/45 Cal Bike
30 Pull-Ups
60 Overhead Walking Lunge
(Score is Time)
Tuesday 020221
SKILL
EMOM x 5 MINUTES
:40 Double or Triple Under Practice
Option 1: Penguin Jumps
Option 2: 2 Single Unders + 1 Double Unders
Option 3: 2 Double Unders + 1 Triple Unders
(No Measure)
WORKOUT
10 ROUNDS FOR TIME
25 Double Unders
8 Russian KB Swing (70/53)|(53/
012521-012921
Monday 012521
WORKOUT
2 ROUNDS FOR TIME*
1000/800m Row
Into...
21-15-9
Shoulder to Overhead (95/65)|(65/45)
Sumo Deadlift High-Pull
Sit-Ups
*Workout is 2 full rounds of all the work
(Score is Time)
FINISHER
EMOM x 10 MINUTES
MIN 1 - 10 Seated DB Arnold Press
MIN 2 - 10 Seated DB Hammer Curls
Tuesday 012621
SKILL
ON A 10:00 RUNNING CLOCK...
Rope Climb Practice
WORKOUT
FOR TIME
200m DB Carry (50/35)|(35/20)*
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
30 Slam
011821-012221
Monday 011821 WORKOUT
STRENGTH 4 SETS 6 Tempo Strict Press (1121) 10 Single DB Front Raises 10 DB Lateral Raises -Rest as Needed b/t Sets- WORKOUT 5 SETS 12 Hang Cleans (95/65)|(65/45) 200m Run 10 Push Press -Rest 1:00 b/t Sets- Tuesday 011921
STRENGTH
3 SETS FOR QUALITY
5 Tempo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups
*Build from Moderate to Moderate-Heavy
WORKOUT
3 ROUNDS FOR TIME
10 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20) Immediately I
011121-011521
Monday 011121 Skill/ Stregnth Front Squats From the Floor Build up to Workout Weight Sets of 2/ Bar or Ring Muscle Up Practice (16 Minutes) WORKOUT AMRAP x 12 MINUTES 3 Ring or Bar Muscle Up 6 Front squats (155/105)|(115/75) 9 Box Jumps (24,30) Tuesday 011221 STRENGTH E2MOM x 14 MINUTES 5 TNG Deadlifts Immediately into... :30 Max Double Unders WORKOUT 3 ROUNDS FOR TIME 6 Deadlifts (275/185)|(185/135) 12 No Push-Up Renegade Row (35/20)|(20/10) 72 Double Unders Wednesday 011321
010421-010821
Monday 010421 WORKOUT AMRAP x 14 MINUTES 4-6-8-10-12...etc Strict Dips Cal Bike Slam Balls (30/20)|(20/10) SKILL EMOM x 12 MINUTES Min 1 - :45 Ring FLR Hold or Plank Hold Min 2 - :45 Diamond Push-Ups Min 3 - :45 Hollow Rocks Tuesday 010521 STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Mod-Heavy Complex of:
1 Squat Snatch
+
1 Hang Squat Snatch
+
2 Overhead Squat
(Score is Weight)
WORKOUT
3 SETS
ON A 5:00 RUNNING CLOCK...
500m Row
10 Squat Snatches (155/105)|(115/75)
Max R
{"items":["601713f97ed94a00171f5880","600dd343962bef0017cc4b95","6004abd6a1863701774fcab3","5ffb3f2757f77300177435a8","5ff20be0adfceb003406a677"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":670,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_14","value":"rgba(44,45,47,1)"},"showVideoPlayButton":true,"galleryLayout":2,"targetItemSize":670,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}
