Workout of the Day 02-07-20
Conditioning / Competitor
2 Rounds
10 Minutes, As Many Rounds as Possible
15 Sit-Ups
30 Walking Lunges
550 Meter Row
Rest 1:30
10 Minutes, As Many Rounds as Possible
1 Turkish Get-Up each side Y/B (G/Y)
10ea Single Arm Russian Kettlebell Swings
0.8/0.9 Mile Bike
Rest 1:30
Workout of the Day 2-6-20
Strength
Sumo Deadlift 6-6-5-5
Conditioning
50 Wallballs 14/10#
150 Single Unders
35 wallballs
100 Single Unders
20 Wallballs
50 Single Unders
Competitor
75 Wallballs 20/14#
150 Double Unders
50 wallballs
100 Double Unders
25 Wallballs
50 Double Unders
Workout of the Day 02-06-20
Conditioning / Competitor
Partner I Go , You Go
5 Rounds Each
8 Ring Rows / Chest to Bar Pull-Ups
5ea Single Arm Hang Clean and Jerk 35/25 (50/35)
10-15 Calorie Bike
Strength
Sumo Deadlift 10-8-6
Workout of the Day 02-05-20
Conditioning / Competitor
36 Minutes
Minutes 1-2: 350 - 500 Meter Row
Minutes 3-4: 10 Knee Tucks (Toes to Bar) + 20 Single Arm Overhead Lunges 35/25 (50/35)
Minutes 5-6: 5-10 Box Jumps 24/20 (30/24) + 5-10 Power Snatch 95/65 (155/105)
Workout of the Day 2-5-20
Power Snatch Skill Work
Conditioning
Every 2 Minutes on the Minute for 30 Minutes
Station 1: 3-5 Power Snatch 115/75#
Station 2: :90 Row
Station 3: 15 Burpee Box Jump 20/16"
Competitor
Every 2 Minutes on the Minute for 30 Minutes
Station 1: 3-5 Power Snatch 155/105#
Station 2: :90 Row
Station 3: 15 Burpee Box Jump 24/20"
Workout of the Day 2-4-20
Strength
Strict Pull-Up 6-6-5-5
Conditioning
4 Rounds
400M Run (together)
40 KB swings 35/25# (20 each)
10 Kipping Pull Ups or Ring Rows (5 Each)
Competitor
4 Rounds
400M Run (together)
50 KB swings 53/35# (25 each)
20 Kipping C2B Pull Ups (10 each)
Workout of the Day 02-04-20
Strength
Strict Pull-Up
10-8-6
Conditioning / Competitor
3 Rounds
50 Meter Overhead Filly Carry ea. G/Y (R/G)
20 Russian Kettlebell Swings
0.6/0.5 Bike
Workout of the Day 1-3-20
Strength
Front Squat 6-6-5-5
Conditioning
21-15-9
Thrusters 75/55# OR (25/20# DB)
Bike for Calories
Competitor
21-15-9
Thrusters 105/70#
Bike for Calories
Workout of the Day 02-03-20
Strength
Front Squat 10-8-6
Conditioning / Competitor
Death by Thrusters 75/55 (95/65)
*8 Burpees / Sprawls until last person standing
Barbell 02-03-20
Monday
Warm-Up: 3 x 30m SA OH Carry, 8 T Push-Ups, 20 Pull Aparts
5 x 5 Wide Grip Banded Bench
3 x 5 Pause Bench + 5 Chin-Ups
3 x 12 Dumbbell Bench & 8ea SA Hi Pull
3 x 12 Pullover + Close Grip Bench
Tuesday
Squat & Pull Night
3 x 3 Back Squat, heavier than last week
Superset: 3 x 5 Back Squat @ 32X1
8 Dual DB Bent Over Row
Superset: 3 x 5ea Front Rack Step Back Lunge
12 Pull-Ups
Superset: 3 x 15 Dual DB Squat and Ring Row
Thursday
Hinge & Press Night
3 x 5 Deadlift, same weight as last week's triples
Superset: 3 x 5 RDL & 10 DB Bench Press
Superset: 3 x 8 Single Leg Barbell RDL & 8 Arnold Press
Superset: 3 x 10 Banded Hip Thrust & 20 Push-Ups