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051820-05

May 17, 2020

 

Monday 051820

WARM-UP 
EMOM x 8
Min 1 -- 8/6 Cal Bike (or :30 Run/Row) + Groiners
Min 2 -- 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster) 

SKILL 
ON A 8:00 RUNNING CLOCK...
Strict Pull up practice, L-Sit Pull up practice, Strict Muscle up Practice

WORKOUT 
AMRAP x 15 MINUTES
15/10 Cal Bike
30 Double Unders
10 Thrusters (95/65)|(65/45)
6 Strict Pull ups

(Score is Rounds + Reps) 

Tuesday 051920

WARM-UP 
EMOM x 3 MINUTES
:30 Sprint (Bike/Run/Row), :30 Rest

Then …

1 ROUND
10 elbow punches
5 inch worms
10 clean deadlifts
20 mountain climbers
5+5 hang high pull + muscle clean
10 alt cossack squats
5 power clean  
10 lateral jumps over BB 

STRENGTH 
EMOM x 10 MINUTES
3 Power Cleans

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

(Score is Load) 

WORKOUT 
FOR TIME
30-20-10
Burpee Over the Bar
Power Clean (135/95)|(95/65)

(Score is Time) 

FINISHER 
NOT FOR TIME
30 Barbell Roll-Outs

(No Measure) 

Wednesday 052020

WARM-UP 
AMRAP x 8 MINUTES
10/10 Single Arm DB Bent Over Rows 
10 Alt. DB Step-ups 
5/5 Single Arm DB Push Press 
10 Alt. DB Hammer Curls 
:30 Hollow Hold 

SKILL 
ON A 10:00 RUNNING CLOCK...
Handstand Play - Walking, Holding or Building Skill

(No Measure) 

WORKOUT 
5 ROUNDS FOR TIME
400m Run
14 DB Step-Back Lunges (50/35)|(35/25)*
14 HSPU

*Hold the DB Suitcase Style

(Score is Time) 

Thursday 052120

AMRAP x 8 MINUTES
10 Lunges
5/5 SA Ring Rows 
10 Mountain Climbers 
10 V-ups or Tuck Ups
10 Slam Balls 
5 Inchworms + Push-up 

WORKOUT 
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Box Jumps (24/20) + 4 Air Squats
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs
MIN 2 -- Row or Bike, Moderate Effort

(No Measure) 

COOL DOWN 
ON A 5:00 RUNNING CLOCK...
Foam Rolling or Flow Stretching

(No Measure) 

Friday 052220

WARM-UP 
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Inch Worms + Push-Up

Into… 

3 ROUNDS
5 Broad Jumps
10 Jumping Air Squats
10 Push-Up to Pike 

WORKOUT 
"OPEN 19.1"

AMRAP x 15 MINUTES
19 Wall Ball (20/14)|(14/10)
19 Calorie Row

(Score is Rounds + Reps)

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