Barbell 04-12-20
Monday
Warm-Up: Lightweight Dumbbells 3 x 12ea Bent Over DB Row, Hang Power Clean, Strict Press
Lift 1: 100 Bench Press @ 90% Bodyweight
100 Meter Single Arm Farmers after each break
Lift 2: 100 Bent Over Row @ 90% Bodyweight
50 Double Unders after each break
Tuesday Squat Workout
Warm-Up 2 x 15 DB Squats & 8ea SA KBS
5 x 5 Back Squats
last week of 5 x 5
Superset
3 x 10 DB Lunges & 8 DB RDL, heavier from last week
Thursday Deadlift Workout
3 x 5 Deadlift
last week of 3 x 5
Superset
3 x 10 RDL & DB Glute Bridge Floor Press
3 x 10 Snatch Grip DL & :30 HS Hold
Workout of the Day 04-13-20
Strength
3 x 10-15 Pull-Ups or Chainsaw Rows
Conditioning
10 Rounds
12 Dumbbell Snatch
10 Burpees or Sprawls
Workout of the Day 04-12-20
Conditioning
30 Thrusters 95/65
30 Power Snatch 115/85
30 Clean and Jerk 135/95
30 Squat Clean 155/105
30 Deadlift 225/175
*3 burpees at the top of each minute
30:00 Time Cap
Conditioning 0 Equipment
30 Minutes, As Many Rounds as Possible
600 Meter Jog
50 Meter Walking Lunges
40 Meter Bear Crawl
30 Meter Crab Walk
20 Meter Broad Jumps
10 Meter Inchworm
Workout of the Day 04-11-20
Conditioning
4 Minutes, Get as Far as You Can
50 Lunges (1 dumbbell or kbell)
40 DB / KB Snatches
30 Burpees
20 Goblet Squats
1 Mile Run
2:00 Rest
8 Minutes, Get as Far as You Can
50 Lunges (1 dumbbell or kbell)
40 DB / KB Snatches
30 Burpees
20 Goblet Squats
1 Mile Run
2:00 Rest
For Time
50 Lunges (1 dumbbell or kbell)
40 DB / KB Snatches
30 Burpees
20 Goblet Squats
1 Mile Run
Workout of the Day 04-10-20
Strength / Skill
3 x 12 Deadlift OR
3 x 8 Single Leg RDL Balance
3 Rounds
30 Meter Single Overhead Carry
8 Single Arm Push Press
30 Meter Single Front Carry
10 Single Arm Cleans
30 Meter Suitcase Carry
12 Cross Body Deadlift
repeat second side
400-800 Meter Run
Workout of the Day 04-09-20
Strength
3 Sets of
10ea Single Leg Glute Bridge
15ea Clamshells
Conditioning
'Deck of Cards Workout'
Movements may include: push-ups, v-ups, turkish get-ups, squats, lunges
Workout of the Day 04-08-20
Conditioning
Every 3:00 Complete
15 Kettlebell Swings
200 Meter Run, Hard
Goal = hard consistent efforts round over round
Workout of the Day 04-07-20
Strength / Skill
Handstand Holds / Negatives / Push-Ups
Conditioning
10 Rounds
1-5 Handstand Push-Ups
5-10 Deadlift
25-50 Double Unders
Workout of the Day 04-06-20
Strength
Find a place to hang, complete 3 Sets of:
Max Rep Pull-Ups, or
5 Negatives, or
:30 Hang
Conditioning
12 Minutes, As Many Reps as Possible
1-2-3-4...
Hang Power Clean 135/95
Push Press/Jerk
Front Squat
Barbell 04-05-20
Monday
Warm-Up: Lightweight Dumbbells
3 x 12ea Bent Over DB Row, Hang Power Clean, Strict Press
10-9-8...1
Bench Press (build up)
1-2-3...10
Strict Pull-Up (use the same heavy load throughout pull-ups)
Tuesday
Squat Workout, 2nd to last week of 5 x 5
Warm-Up 2 x 15 DB Squats & 8ea SA KBS
5 x 5 Back Squats, same weight for all sets
Superset
3 x 10 DB Lunges & 8 DB RDL, heavier from last week
Thursday
Deadlift Workout, 2nd to last week of 3 x 5
3 x 5 Deadlift, same weight for all sets, heavier than last week
Superset
3 x 10 RDL & DB Glute Bridge Floor Press
3 x 10 Snatch Grip DL & :30 HS Hold