Workout of the Day 3-03-20
Conditioning:
15 Minutes, As Many Reps As Possible
(I go, You go full rounds)
8 DB Push Press 35/25#
8 Sit- Ups
30 Single Unders
Competitor:
15 Minutes, As Many Reps As Possible
(I go, You go full rounds)
8 DB Push Press 60/40#
8 Toes to Bar
30 Double Under
Workout of the Day 03-02-20
Strength
15 Minutes, Every Minute Complete
2 Power Clean + 3 Front Squat
Conditioning
18-15-12
Dumbbell Hang Squat Clean 35/25#
Hollow Arch on Bar + Ring Rows
Competitor
18-15-12
Hang Squat Clean 115/75#
Pull Ups
Gymnastics 03-02-20
Monday
Skill: Pull-Ups
Workout: 16 Minutes, Every Minute on the Minute
Minute 1: 5 Beat Swings
Minute 2: :20 Chin over Bar Hold
Minute 3: 8-12 Push-Ups
Minute 4: 5-9 Pull-Ups
Endurance 03-02-20
Monday
Triple Threat Trio
6 Rounds
400 Meter Run
500 Meter Row
0.6 Bike
1:00 - 2:00 Rest
*each round switch the order of events
ABC - BCA - CAB - ACB - BAC - CBA
Workout of the Day 3-02-20
Conditioning:
18 minutes, As Many Reps As Possible
400m Run (together)
20 Burpees (I go, You go)
30 Air Squats (synchronized)
Competitor:
18 minutes, As Many Reps As Possible
400m Run (together)
20 Synchronized Burpees
30 Synchronized Air Squats
Barbell 03-01-20
Monday
Warm-Up: 3 x :30Dual KB OH Hold, :30 Side Plank ups ea. :30 Hanging Knee Tucks
4-2-4-2-4 Wide Grip Banded Bench
3 x 5 Pause 1&quarter Bench Press + 5 Pause Pull-Ups
3 x 8 DB Z-Press & 8 Barbell Hi Pull
3 x 8 Pullover + Close Grip Bench
Tuesday
Squat & Pull Night
3-2-1-3-2-1 Back Squat
Superset: 3 x 5ea Front Rack Step Back Lunge
12 Chin-Ups
Superset: 3 x 15 Dual KB Squat and Ring Row
Thursday
Hinge & Press Night
3-2-1-3-2-1 Deadlift
Superset: 3 x 5 Straight Leg DL & 10 DB Bench Press
Superset: 3 x 20 Hip Thrust & Push-Ups