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061520-061920

June 15, 2020

 

 

Monday 061520

Workout 

WARM-UP 
EMOM x 6 MINUTES
MIN 1 -- :50 Row (increasing pace each interval)
MIN 2 -- :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)

Immediately Into…

1:00 of Wrist Stretching / Forearm Opening 

STRENGTH 
5x3
Tempo Front Squat (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight) 

WORKOUT 
4 SETS
1:00 - Max DB Front Squat (50/35)|(35/20)
1:00 - Max DB Devil’s Press
1:00 - Max Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps) 

Tuesday 061620

Workout 

WARM-UP 
2 ROUNDS
10 Alt Lunges
10 Inch Worms
10 Bodyweight Goodmornings

Into…

2 ROUNDS
10 Box Step Ups
10 Up-Downs
10 KB Deadlift 

WORKOUT 
5 ROUNDS FOR TIME
25 Russian KB Swings (70/53)
25 Up-Downs
25 Box Jumps (24/20)*

*Step-Down Mandatory

(Score is Time) 

OPTIONAL FINISHER 
3 SETS FOR QUALITY
20 Alt. Sit-Thrus
20 Perfect Crunches

-Rest as Needed b/t Sets-

(No Measure) 

Wednesday 061720

Workout 

WARM-UP 
AMRAP x 2 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups
5 Inch Worms (No Push-Up)

Into… 

AMRAP x 3 MINUTES
10 Empty Barbell Strict Press (2121)
10 Scap Pull-Ups
8 Tight Kip Swings

Into… 

AMRAP x 3 MINUTES
10 Strict Press (1111)
5 Kipping Swings
5 Strict Pull-Ups 

STRENGTH 
ON A 12:00 RUNNING CLOCK...
Complete 30 Reps of Strict Press* and 30 Reps of Strict Pull-Ups

*Strict Press should come from the ground at a moderate-heavy weight. Complete the reps in any combination. For advanced athletes, utilize a strict 1111 tempo in both movements.

(Score is Weight) 

WORKOUT 
AMRAP x 12 MINUTES*
10 Push Press (135/95)|(95/65)
10 Chest to Bar Pull-Ups

*At 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups

(Score is Rounds + Reps) 

Thursday 061820

Workout 

WARM-UP 
2:00 Bike (increase pace every :30)

Into…

AMRAP x 3 MINUTES
10 Bootstrappers
10 BB Good Mornings 

STRENGTH 
5x3
Tempo Deadlift (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight) 

WORKOUT 
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
15/12-15/12-15/12
Bike Cal

-Rest 2:00-

FOR TIME
20/15-20/15-20/15
Bike Cal
12-9-6
Deadlift (275/185)|(185/135)

In both efforts, we've provided (2) options for the number of cals each round on the bike.

(Score is Time) 

OPTIONAL COOL DOWN 
FOR RECOVERY
5:00-8:00 Dedicated Stretching of Hips and Hamstrings

(No Measure) 

Friday 061920

Workout 

WARM-UP 
2 ROUNDS (5:00 Cap)
200m Run
10 Good Mornings
8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in a Quarter Squat
5 Jumping Squats 
10 Cossack Squats 
5 Hang Muscle Snatches 

EXTENDED WARM-UP 
ON A 10:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight) 

WORKOUT 
AMRAP x 21 MINUTES
400m Run
15 Hang Power Snatch (95/65)|(65/45)
21 Sit-Ups

(Score is Rounds + Reps)

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