Barbell 03-22-20
Monday
Warm-Up: Lightweight Dumbbells
3 x 12ea Bent Over DB Row, Hang Power Clean, Strict Press
Supersets
3 x 12 Bench Press & Pull-Up
3 x 12 Incline Bench & Ring Row
3 x 12 Strict Press & Bicep Curl
Tuesday
Squat Workout
5 x 5 Back Squats
same weight for all sets, we'll be doing this weekly
Superset
3 x 20 DB Lunges & 10 DB RDL
3 x 15 DB Squats & KBS
Thursday
Deadlift Workout
3 x 5 Deadlift
same weight for all sets, we'll be doing this weekly
Superset
3 x 12 RDL & DB Glute Bridge Floor Press
3 x 12 Snatch Grip DL & :30 HS Hold
Workout of the Day 03-23-20
Strength
3 x 12ea Single Arm Row
Conditioning
10-9-8..1..8-9-10
Push-Ups
Goblet Squats (Air Squats)
Renegade Rows (Contralateral Planks)
Workout of the Day 03-22-20
Strength
3 Supersets
12-10-8 Box Back Squat
8ea Single Arm Row
Conditioning / Competitor
12 Minutes, As Many Reps as Possible
P1: 50ea Meter Filly Carry G/Y, R/G (timekeeper)
P2: Max Rep D-Ball Cleans 70/50, 100/70
Workout of the Day 03-22-20
Strength:
3 Rounds
10-12 Body Rows
:30 Rest
10/Side, 3 Point Dumbbell Row
:90 Rest
Conditioning:
Teams of 2 Complete
12 Minutes, As Many Reps, As Possible
P1: 10 Box Jumps 24/20"" + 10 Ball Slams 25/20#
P2: 60 Meter Farmer's Carry 1.5/1 pood KBs
*P1 works while P2 carries then switch when both partners are done
Competitor:
Teams of 2 Complete
12 Minutes, As Many Reps, As Possible
P1: 10 Box Jumps 30/24"" + 10 Ball Slams 50/30#
P2: 60 Meter Farmer's Carry 70/50# Dumbbells
*P1 works while P2 carries then switch when both partners are done
Workout of the Day 03-21-20
Conditioning:
Scaled "Jenkins"
40AMRAP with a partner
50 Sprawls
400 Meter Run
50 KB swings 1.75 pood
400M Run
50 Ring Rows
400M Run
50 Box Push Ups
400 Meter Run
Competitor:
"Jenkins"
40 Minutes, As Many Reps As Possible, With a Partner
50 Burpees
400 Meter Run
50 Kettlebell swings 1.5/1 pood
400M Run
50 Pull ups
400 Meter Run
50 Push Ups
400M Run
Workout of the Day 03-21-20
Conditioning
Scaled Partner Kalsu
100 Thrusters 75/55#
*Every Minute 3 Sprawls / Burpees (together)
Competitor
Heavy Partner Kalsu
100 Thrusters 165/115#
*Every Minute 5 Burpees (together)
Workout of the Day 03-20-20
Strength
3 Supersets
8/side Dual KB Single Leg Deadlift
8 Dumbbell Bench Press
Conditioning / Competitor
21 Minutes, Every 1:00 Complete
Minute 1: Sled down and back
Minute 2: 8-12 Calorie Bike
Minute 3: 5 Deadlift 185/ 125, 255/175
Workout of the Day 03-20-20
Strength:
3 Rounds
10/side Dual Kettlebell Single Leg Deadlift (add load from last week)
:30 Rest
10 Dumbbell Bench Press
:90 Rest
Conditioning:
Every 3 Minutes On the Minute for 15 Minutes
20 Wallballs 14/10#
5 Deadlifts 185/125#
Competitor:
Every 3 Minutes On the Minute for 15 Minutes
30 Wallballs 20/14#
5 Deadlifts 275/185#
Workout of the Day 03-19-20
At Home WOD no equipment
3 Rounds:
:20 Single Leg Airplane hold/side
:30 Wall Sit (add any type of load if you have it)
12AMRAP
30' Bear Crawl
15 Sit ups
3-5 Wall Walks OR Inchworms
At Home WOD limited equipment
3 Rounds:
8/side Single Leg CrossBody Deadlifts
:30 Wall Sit (add load if you have it)
12AMRAP
30' Bear Crawl
15 Sit ups
10 Single Arm Press / side
Workout of the Day 03-19-20
Conditioning / Competitor
12 Minutes
300 Meter Run
20 Kettlebell Swings G/Y, R/G
12 Minutes
12-20 Calorie Bike
20 Knee Tucks / Toes to Bar
12 Minutes
400 Meter Row
20 Wallballs 14/10, 30/20