Workout of the Day 07-01-20
Conditioning
16 Minutes
600 Meter Run
8ea Single Arm Kettlebell Swing Y/B, G/Y
8ea Single Arm Gorilla Row
Rest 1:00
16 Minutes
750 Meter Row
8ea Single Arm Kettlebell Push Press
8ea Single Front Rack Squat
Olympic Weightlifting 07-01-20
Wednesday
Hang Clean
55% 1x4, 60% 2x4, 65% 3x4
14 Minutes, Every 2:00 Complete:
1 hang clean + 1 squat clean + 1 front squat + 1 split jerk
Finisher
3 rounds
5 clean pulls at 90%
30 sec weighted hollow hold
Workout of the Day 06-30-20
Strength
Bench Press 6-5-4-3
Conditioning
3 Rounds
15 Kettlebell Sumo Deadlift Hi Pull G/Y, R/G
15 Box Jump 20/16, 24/20
300 Meter Row
Barbell 06-28-20
Upper Body Option
3 x 12 Narrow Grip Bench
3 x 10 Normal Bench
3 x 8 Wide Grip Bench
Superset with pulling exercises of choice
Tuesday
5 x 3 Back Squat at or above 85%
5 x 5 Barbell Good Morning
3 x 5ea Barbell Lunge
Finisher TBD
Thursday
5-1-5-1-5-1 Deadlift
*30 push-ups between sets
Finisher TBD
Workout of the Day 06-29-20
Strength
Back Squat 6-5-4-3
Conditioning
10:00 As Many Rounds as Possible,
Partner 1: 200 Meter Run
Partner 2: 10 DB Power Clean 40/30 (60/45) & 15 Sprawl / Burpee
Workout of the Day 06-28-20
Conditioning, 20:00 Partner Workout
1 Person works at a time
2 Rounds of
3:00, As Many Reps as Possible: Hang Power Snatch 75/55
3:00 As Many Reps as Possible: Thruster
4:00 to complete 600-800 Meter Run, together
Workout of the Day 06-27-20
Strength
15 Minutes, Every Minute Complete
3 Squat Cleans
Conditioning
3 x 3:00 As Many Rounds as Possible, 1:00 Rest Between
3 Power Clean 95/65, 165/105
60 Single Under / Double Under
9 Sprawl / Burpee
Workout of the Day 06-26-20
Conditioning
30:00, As Many Rounds as Possible
10 D-Ball Cleans 70/50 (100/70)
20 D-Ball Squats
15-30 Push-Ups
400 Meter Run
50 Lunges
600 Meter Row
Workout of the Day 06-25-20
Strength
Deadlift 10-8-6-4
Conditioning
5 Rounds
10 Deadlift 135/95 (225/155)
15 Sit-Ups
50 Jump Rope / Double Unders