August 2, 2020

July 26, 2020

July 19, 2020

July 12, 2020

July 5, 2020

June 28, 2020

June 21, 2020

June 15, 2020

June 7, 2020

June 1, 2020

Please reload

Recent Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Featured Posts

060820-061120

June 7, 2020

 

Monday 060820

WARM-UP 
3 ROUNDS FOR QUALITY (12:00 Cap)
100m Run
10 Air Squats
10 Med Ball Cleans
10 Scap Pull Ups
10 Kip Swings
10 Sit Ups 

WORKOUT 
3 SETS
600m Run
30 Wall Balls (20/14)
15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time) 

Tuesday 060920

WARM-UP 
AMRAP x 3 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Plank to Pike

Into …

AMRAP x 4 MINUTES
10 Cossack Squats
8 Medball Strict Press
6 Medball Front Squats 

STRENGTH 
5x3
Back Squat*

*Keep loading moderate to moderate-heavy.

(Score is Weight) 

WORKOUT 
4 ROUNDS FOR TIME
20 Wall Balls (20/14)
15 Lateral DB Box Step Overs (50/35)|(35/20)*
15 DB Push Press

*20" Box Height. Hold DBs "Suitcase" style.

(Score is Time) 

Wednesday 061020

WARM-UP 
AMRAP x 6 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups
10 Moose Antlers/Arm
10 KB Deadlifts
20 Walking Lunges 

SKILL 
ON A 10:00 RUNNING CLOCK...
Practice Bar Muscle-Up or Pull-Up Skill

(No Measure) 

WORKOUT 
FOR TIME
15 Bar Muscle-Ups or 15 Burpee Pull-Ups
20 Single Arm KB Front Rack Walking Lunge (53/35)|(35/26)*
50 Russian KB Swings
12 Bar Muscle-Ups or 12 Burpee Pull-Ups
20 Single Arm KB Front Rack Walking Lunge
50 American KB Swings
9 Bar Muscle Ups or 9 Burpee Pull-Ups

*Perform all 20 reps alternating legs. Perform 10 reps with the KB in the front rack on the right side followed by 10 reps on the left side.

(Score is Time) 

FINISHER 
ON A 4:00 RUNNING CLOCK...
Max Cal Bike or Row

(Score is Reps) 

Thursday 061120

WARM-UP 
2 ROUNDS 
10 Strokes on Rower
20 Shoulder Taps
30 Single Unders 

Into…

2 ROUNDS
10 Cal Row
5 Inch Worms + Push-Up
30 Single or Double Unders 

STRENGTH 
5x3
Sumo Deadlift*

*Keep loading moderate to moderate-heavy.

(Score is Weight) 

WORKOUT 
ON A 4:00 RUNNING CLOCK...
20/15 Cal Row
10 Wall Walks
Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK...
20/15 Cal Row
25 Deadlifts (225/155)|(155/105)
Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK...
20/15 Cal Row
10 Wall Walks
Max Double Unders

-Rest 1:30-

ON A 4:00 RUNNING CLOCK...
20/15 Cal Row
25 Deadlifts (225/155)
Max Double Unders

(Score is Reps) 

Friday 061220

WARM-UP 


WORKOUT 
FOR TIME
21-18-15-12-9-6-3
Deficit or Hand Release Push-Ups*
Box Jumps (24/20)
Toe to Bar

*Option to setup Push-Up with deficit on plates or DBs.

(Score is Time) 

FINISHER 
TABATA (8 SETS, :20 ON / :10 OFF)
MOVT 1 - Russian Twists
MOVT 2 - Superman Hold

(No Measure)

Share on Facebook
Share on Twitter
Please reload

Follow Us
Please reload

Search By Tags