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060120-060520

June 1, 2020

 

Monday 060120

Workout 

WARM-UP 
3:00 Cardio Choice
(1:00 easy into 1:30 moderate intensity then push hard for the final :30)

Into…

AMRAP x 4 MINUTES
8 Alt. Elbow Punches w/ Barbell
8 Front Rack Reverse Lunges
8 Scap Push-Ups (:01 Pause at top & bottom)
8 Jumping Air Squats w/ Slow Descent 

STRENGTH 
5x5
Front Squat*

*Keep loading moderate.

(Score is Weight) 

WORKOUT 
"DOUBLE AMRAP"

AMRAP x 6 MINUTES
12/10 Cal Bike/Row
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES
12/10 Cal Bike/Row
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

(Score is Rounds + Reps) 

Tuesday 060220

Workout 

WARM-UP 
AMRAP x 6 MINUTES
25ft Toe Walks
25ft Over the Fence/Under the Fence
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES
10 KB Sumo Deadlift
5/5 KB Strict Press
10 Push Up to Pike 

WORKOUT 
3 SETS
800m Run
40 Slam Ball (30/20)|(20/10)
30 Kettlebell Swing (53/35)|(35/26)

-Rest 1:00 b/t Sets-

(Score is Time) 

POST WORKOUT SKILL 
FOR QUALITY
5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk

(No Measure) 

Wednesday 060320

WARM-UP 
TABATA (:20 on/:10 off)*
MVMT 1 - Single Unders
MVMT 2 - High Single Unders 
MVMT 3 - Alt Right & Left Foot
MVMT 4 - Backwards

*2 Rounds of each movement

Into… 

3 ROUNDS
5 Snatch Grip Romanian DL
5 Hang High Pull
5 Hang Muscle Snatch
5 Snatch Grip Push Press (back rack)
5 Hang Power Snatch 

EXTENDED WARM-UP 
EVERY 1:30 FOR 5 SETS
25 Double Unders
3-5 TNG Power Snatches*

*Keep loading moderate-light to moderate.

(Score is Weight) 

WORKOUT 
ON A 3:00 RUNNING CLOCK...
50 Double Unders
21 Power Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK...
75 Double Unders
15 Power Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK...
100 Double Unders
9 Power Snatch (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK...
125 Double Unders
Max Power Snatch (Athlete Choice)

(Score is Reps) 

Thursday 060420


WARM-UP 
3-4 ROUNDS (8:00 CAP)
100m Row
10 Alt Groiners
10 Scap Push-Ups
10 Plank to Pike 

WORKOUT 
AMRAP x 21 MINUTES
500m Row
30 Walking Lunges
30 Sit-Ups
400m Run
15 Ring Rows or 10 Strict Pull-Ups
3 Wall Walks

(Score is Rounds + Reps) 

OPTIONAL FINISHER 
5 SETS
1:00 Wall Sit
1:00 Ring FLR or Weighted Plank

-Rest as Needed b/t Sets-

(No Measure) 

Friday 060520

WARM-UP 
400m Run
into...
AMRAP x 4 MINUTES
6 Alt. Box Step Ups
5 Clean Deadlifts
4 Hang Muscle Cleans
3 Shoulder Press 

STRENGTH 
5x5
Push Press*

*Keep loading moderate

(Score is Weight) 

WORKOUT 
FOR TIME
21-15-12-9-6-3
Hang Power Clean (115/75)|(75/55)
Push Press
Up-Down Box Jump Overs (24/20)

(Score is Time) 

COOL DOWN 
FOR RECOVERY
1:00 Banded Lat Distraction (L)
1:00 Banded Lat Distraction (R)
1:00 Foam Roll Lat (L)
1:00 Foam Roll Lat (R)

(No Measure)

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