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062220-062620

June 21, 2020

 

Monday 062220

WARM-UP
CHIPPER WARM-UP (7:00 Cap)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)

SKILL
ON A 10:00 RUNNING CLOCK...
Practice Handstand Walk, Wall Walk Skill or Handstand Hold

(No Measure)

WORKOUT
AMRAP x 15 MINUTES
25/20 Cal Row
20 Alt. DB Snatch (50/35)|(35/20)
15 Handstand Push-ups

(Score is Time)

Tuesday 062320

WARM-UP
2 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Moose Antlers/Arm

Into…

2 ROUNDS
5 Clean Grip Deadlift
5 Hang Muscle Cleans
10 Alt Elbow Punches
5 Front Squats

STRENGTH
5 SETS*
1 High Hang Power Clean
+
2 Hang Power Clean
+
3 Front Squat

*Start Moderate and Build to Heavy

(Score is Weight)

WORKOUT
3 ROUNDS FOR TIME
15 Hang Squat Cleans (135/95)|(95/65)
35 Sit-Ups

(Score is Time)

Wednesday 062420


WARM-UP
AMRAP x 5 MINUTES
:15 Knee to Chest Walk
:15 Toe Walk
:15 Heel Walk
:15 High Knees
:15 Butt Kickers
:15 High Skips

WORKOUT
EVERY 5:00 FOR 5 SETS
15 Toes to Bar
25 Slam Balls (30/20)|(20/10)
400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

COOL DOWN
ON A 8:00 RUNNING CLOCK...
4:00 Foam Roll Lats and Upper Back

into...

4:00 of Flow Stretching
- Cobra Stretch
- Child's Pose
- Pigeon (L/R)

(No Measure)

Thursday 062520

WARM-UP
3 ROUNDS
10 Alt Groiners
5 Push Up to Pike
10 Alt Reverse Lunges

Into …

2 ROUNDS
5/5 Single Arm DB Strict Press
10 Single DB Up-Downs
20 Alt Single DB Reverse Lunges

Into…

1 ROUND
5/5 DB Windmills
10 Single DB Burpees
10 Alt Single DB Step-Ups

STRENGTH
5 SETS ON A 12:00 CLOCK...
3/3 DB Turkish Get-Ups*

*Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.

(Score is Weight)

WORKOUT
FOR TIME
400m Single DB Suitcase Carry (50/35)|(35/20)
20 Single DB Burpees
60 Weighted Step-Ups (24/20)*
20 Single DB Burpees
400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

(Score is Time)

Friday 062620

WARM-UP
2 ROUNDS
10 PVC Pass Throughs
10 Alt. Groiners
20 Jumping Jacks

2 ROUNDS
10 Bootstrappers
10 Behind the Neck Snatch Grip Shoulder Presses
20 Single Unders

2 ROUNDS
10 Snatch Deadlifts
10 Hang Muscle Snatches
20 Double Unders

STRENGTH
ON A 15:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex

1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch

(Score is Weight)

WORKOUT
AMRAP x 12 MINUTES
50 Double Unders
7 Power Snatches (115/75)|(75/55)
50 Double Unders
7 Push Press

(Score is Rounds + Reps)

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