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050420-050820

May 3, 2020

 

 

Monday 05042020

WARM-UP 
2 ROUNDS
25 Jumping Jacks
25 Mountain Climbers 
25 Lateral Jumps over DB

-into-

2 ROUNDS
10 Alt. DB Press
10 Alt. DB Bent Over Rows
10 DBL DB Swings 
10 DB Burpees 

STRENGTH 
10-10-10-10
Strict Press

*Sets must be unbroken.

(Score is Weight) 

WORKOUT 
AMRAP x 9 MINUTES
8 Bent Over Row (75/55)
8 Ground to OH (75/55)
30 Dubs
(Score is Rounds + Reps) 

***HOME VERSION*** 
STRENGTH

10-12-14-16*
DB Floor Press

*Complete 10 Burpees after each Set.

(Score is Weight)

WORKOUT

AMRAP x 9 MINUTES
8 DB Bent Over Row
8 DBL DB Snatch
100m Run

(Score is Rounds + Reps) 

Tuesday 05052020

WARM-UP 
AMRAP x 5 MINUTES
8 Russian KBS or 8 DBL DB Swing
6 Goblet Reverse Lunges 
2/2 SA KB or DB Thruster

Into...  

1 ROUND
10 Groiners
10 Cossack Squats
10 Kang Squats (with KB or DB in Goblet Position)
5 Tempo Goblet Squats (25X1) 

STRENGTH 
EVERY :45 FOR 10 SETS
3 Back Squats*

*Increase weight every other round. Keep weight moderate-heavy.

(Score is Weight) 

WORKOUT 
10 ROUNDS FOR TIME
10 Thrusters (75/55)|(45/35)
10 Push-ups

(Score is Time) 

***HOME VERSION*** 
STRENGTH

EVERY :45 FOR 10 SETS
10 Goblet Speed Squats

(Score is Weight)

WORKOUT

10 ROUNDS FOR TIME
10 Thrusters
10 Push-ups

(Score is Time) 


Wednesday 5062020

WARM-UP 
1 ROUND 
:30 Box Step-ups or :30 Forward Lunges
:30 Tuck-ups 
:30 DBL DB OH Hold 
Into...

1 ROUND
:30 Box Jumps w/slow Step-down or :30 Reverse Lunges
:30 Alt. V-ups
:30 Alt. DB Strict Press

Into…

1 ROUND
:30 Fast Box Jumps or :30 Jumping Lunges
:30 Deadbugs
:30 DB Push-ups 

STRENGTH 
EVERY :45 FOR 10 SETS
3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

(Score is Weight) 

WORKOUT 
4 SETS
15 Box Jumps (24/20)
12 Push Press (115/75)|(75/55)
9 Toe 2 Bar

-1:30 Rest b/t Sets-

(Score is Each Set for Time) 

***HOME VERSION*** 
STRENGTH

EVERY :45 FOR 10 SETS
10 DB Push Press

(Score is Weight)

WORKOUT

4 SETS
20 Alt. Jumping Lunges
15 DB Push Press
10 Weighted Sit-ups*

-1:30 Rest b/t Sets-

*Hold DB across chest.

(Score is Each Set for Time) 

Thursday 05072020

WARM-UP 
AMRAP x 5 MINUTES
10/10 Leg Swings (Forward and back)
8/6 Cal Bike or 200m Run 
6 Empty Barbell Good Mornings or 10 Body Weight Good Mornings 

STRENGTH 
EVERY :45 FOR 10 SETS
3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

(Score is Weight) 

BENCHMARK WORKOUT 
"QUANTUM LEAP"

FOR TIME
10 Deadlifts (185/135)|(135/95)
10 Jumping Lunges
15/12 Cal Bike
20 Deadlifts (155/105)|(115/75)
20 Jumping Lunges
25/20 Cal Bike
40 Deadlifts (115/75)|(95/65)
40 Jumping Lunges
50/40 Cal Bike

(Score is Time) 

***HOME VERSION*** 
STRENGTH

EVERY :45 FOR 10 SETS
10 DB Deadlifts

(Score is Weight)

BENCHMARK WORKOUT
"QUANTUM LEAP"

FOR TIME
20 DB Deadlifts
10 Jumping Lunges
200m Run
30 DB Deadlifts
20 Jumping Lunges
400m Run
50 DB Deadlifts
40 Jumping Lunges
600m Run

(Score is Time) 

Friday 05082020

WARM-UP 
AMRAP x 7 MINUTES 
10 Scap Pull-ups or 5/5 Single DB Upright Row
10 Kips Swings or 10 Single DB Russian Swing
10 V-ups or 10 Tuck-ups 
10 Plate Presses or 5/5 DB Strict Press
10 OH Plate Lunges or 10 DB Front Rack Lunges 

STRENGTH 
3 SETS
20 Banded Lat Pull-downs
15 DB Lat Pull-Overs
7 Pull-ups

-1:00

 

 Rest b/t Sets-

(No Measure) 

WORKOUT 
EMOM x 12 MINUTES
MIN 1 - 200m/150m Row
MIN 2 - 8 Renegade Row (35/25)|(20/15)

(Score is Weight) 

***HOME VERSION*** 
STRENGTH

3 SETS
15 DB Upright Row
15 Single DB Overhead Tricep Extension
15 DB Bent Over Rows

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES
MIN 1 - :45 Max Up-Downs
MIN 2 - 8 DB Renegade Row

(No Measure)

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