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062920-070320

June 28, 2020

 

 

Monday 062920

 

WARM-UP
400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)
10 Stiff-Legged Deadlifts
10 Alt. Elbow Punches
5 Strict Press from the front
5 Strict Press from behind neck
10 Backrack Alt Step Back Lunges

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

WORKOUT
FOR TIME*
15-12-9-6-3
Deadlift (155/95)|(115/75)
Push Jerk

*Complete a 200m Run after each full set.

(Score is Time)

Tuesday 063020

WARM-UP
AMRAP x 3 MINUTES
20 DB Toe Taps
10 Scap Push-Ups
10 Up-Downs

Into…

AMRAP x 3 MINUTES
20 Single Unders
10 Scap Pull-Ups
10 Push-Ups

SKILL
EMOM x 12 MINUTES
MIN 1 - :50 Double or Triple Under Practice or Reps
MIN 2 - :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

WORKOUT
EVERY 3:00 FOR 5 SETS
15 Burpees
30 Air Squats
50 Double Unders

(Score is Total Time)

COOL DOWN
FOR RECOVERY
Accumulate 5:00 in the bottom of an Inactive Squat

(No Measure)

Wednesday 070120

WARM-UP
EMOM x 6 MINUTES
MIN 1 - :25 High Knees / :25 Butt Kickers
MIN 2 - 10 Scap Pull-Ups + Dead Hang on Bar
MIN 3 - :25 Inch Worms / :25 Good Mornings
MIN 4 - 10 Elbow Punches + 10 Strict Press
MIN 5 - :25 High Skips / :25 Jumping Jacks
MIN 6 - 10 Kipping Swings + Active Hang on Bar

STRENGTH
ON A 12:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex

2 Power Clean
+
2 Hang Power Clean

(Score is Weight)

WORKOUT
FOR TIME
800m Run

Immediately Into...

5 ROUNDS
12 Toes to Bar
6 Power Clean (135/95)|(95/65)
6 Hang Power Clean

(Score is Time)

OPTIONAL FINISHER
TABATA
8 SETS (:20 on/:10 off)
Tuck Ups

(No Measure)

Thursday 070220

WARM-UP
2 ROUNDS
1:00 Row (EZ Pace)
10 Walking Lunges
5/5 KB Strict Press

Into…

2 ROUNDS
:45 Row (Mod Pace)
10 KB Deadlift
5/5 KB Strict Press

Into…

2 ROUNDS
:30 Row (Hard Pace)
10 KBS
:15 / :15 Front Rack Hold

WORKOUT
AMRAP x 25 MINUTES
500m Row
20 KB Goblet Reverse Lunges (70/53)|(53/35)
20 Russian KB Swing
:30 KB Front Rack Hold (L)
:30 KB Front Rack Hold (R)

(Score is Rounds + Reps)

Friday 070320

WARM-UP
AMRAP x 5 MINUTES
5 Cal Bike
5 Push Up to Pike
8 Slow Scap Pull Ups
8 Slow DB Deadlifts

EXTENDED WARM UP
EMOM x 10 MINUTES
Min 1 - :50 Bike @ Moderate Pace
Min 2 - :20 Hollow Hang into 5 Perfect Kip Swings

(No Measure)

WORKOUT
4 ROUNDS FOR TIME
20 Alt. Single DB Up-Downs (50/35)|(35/20)
25 Pull-Ups

(Score is Time)

COOL DOWN
FOR RECOVERY
5:00 EZ Pace Bike*

*Nasal Breathing Only

(No Measure)

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