Workout of the Day 12-01-19

CrossFit Conditioning (Competitor):
4 Rounds
50 Meter Sled
rest :30
10 Dumbbell Reverse Lunge (Front Foot Elevated)
rest :30
10 Dumbbell Z-Press
rest :30
200 Meter Run (400 Meters)
rest 1:30


Workout of the Day 11-30-19

CrossFit Conditioning (Competitor):
"Armistice"
11 Minutes, As Many Rounds as Possible
11 Kettlebell Swings (Power Cleans 135/95)
11 Sprawls (Burpees over Bar
19 Kettlebell Deadlifts (Deadlifts 135/95)
18 Jumping Pull-Ups (Pull-Ups)


Workout of the Day 11-29-19

Strength:
3 x 10 Barbell Strict Press
3 x 10ea Single Arm Dumbbell Reverse Fly

CrossFit Conditioning (Competitor):
7 Minutes, As Many Rounds as Possible
200 Meter Jog
:20 Handstand Hold (10 Handstand Push-Ups)

3 Minute Rest

7 Minutes, As Many Rounds as Possible
200 Meter jog
:20 Dip Support Hold (10 Ring Dips)


Workout of the Day 11-28-19

Happy Thanksgiving!

'Jenkins'
40 Minutes, As Many Rounds as Possible w/ Partner
50 Burpees
400m Run
50 Kettlebell Swings G/Y
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
*run together and share work


Workout of the Day 11-27-19

CrossFit Conditioning (Competitor):
10 Rounds: 2:00 on / 1:00 off
Alternate between
30 Single Unders (Double Unders)
7 Sit Ups (Toes to Bar)
&
10 Kettlebell Swings B/P (G/Y)
5 Side Plank Rotations/side (1 TGU/side)


Workout of the Day 11-26-19

Strength:
3 Sets
12 Pendlay Row
5.4.3 Ring Push-Up
*10 second pause at each period

CrossFit Conditioning (Competitor):
12 Minutes, As Many Rounds as Possible
3 Strict Pull ups (Weighted)
6 Dumbbell Push Ups
9 Dumbbell Front Squats 20/15# (35/15)


Olympic Weightlifting 11-27-19

Wednesday
10 Minutes, Every Minute on the Minute
Snatch Pull + Power Snatch + Overhead Squat
6 x 1 Snatch
3 x 6 Behind the Neck Press
3 x 4ea Turkish Sit-Up


Workout of the Day 11-25-19

Strength:
12 Minutes, Every 2:00 Complete
2 Power Clean + 3 Push Jerk

CrossFit Conditioning (Competitor):
Teams of 3
3 Rounds Each
12-15 Dumbbell Clean and Jerk 35/25 (50/35)
12 Sprawl (Burpee)
12-15 Calorie Bike


Endurance 11-25-19

Monday
5 Rounds
:30 Row Sprint
1:00 Recovery Row

Break 3 minutes 

5 Rounds
0:45 Row Sprint
1:30 Recovery Row

Break 3 minutes 

5 Rounds
1:00 Row Sprint
2:00 Recovery Row


Barbell 11-24-19

Monday
Warm-Up: 3 x 30m SA Farmers, 10 DB Bench, 20 Pull Aparts
1 Rep Max Bench Press
5 x 5 Bent Over Row
5 x 5 Barbell Z-Press

Tuesday
5 x 2
Front Squat
3 x 12 Superset: Front Squat & Chin-Up
3 x 15 Superset: Jumping DBall Squat & Ring Row

Thursday
4 x 10, Barbell Step Back Lunge
5 x 3 RDL
5 x 3 Barbell Bench
3 x 5 Barbell Curl