Workout of the Day 06-17-20
Conditioning
15 Minutes:
200 Jump Rope (100 Double Unders)
15 Dual DB Bent Over Row 35/25 (50/35)
15 Sit-Ups
2:00 Rest
15 Minutes:
400 Meter Run
100 Step-Ups
Workout of the Day 06-16-20
Strength
Bench Press 12-10-8-6
Conditioning
3 Rounds
15 Sprawls / Burpees
400-500 Meter Row / Run
Endurance 06-15-20
Monday
1 Mile easy Warm-Up Jog
60 Second Sprints, 1:2 work to rest ratio
40 Second Sprints, 1:4 work to rest ratio
20 Second Sprints, 1:6 work to rest ratio
1 Mile Easy Recovery Jog
Barbell 06-14-20
Upper Body Option
Bench Press 5 x 3
Superset: 3 x 15 Close Grip Bench, 8 Heavy DB Curls
Superset: 3 x 5 Heavy Bent Over Row, 8ea Single Arm DB Hi-Pull
Tuesday
4 x 5 Back Squat at or above 80%, perform a set every 2:00
3 x 10 Barbell Good Morning
3 x 10 Barbell Lunge
Finisher TBD
Thursday
50 Deadlift at 2x Bodyweight
50 Heavy Dumbbell Bench Press
50ea Single Leg DB RDL
100 Push-Ups
Workout of the Day 06-15-20
Strength
Back Squat 12-10-8-6
Conditioning
12 Minutes
Partner 1: 200 Meter Run
Partner 2: 10 Dual Dumbbell Snatch 35/25, 50/35
20 Step Back Lunges (0,1, or 2 dumbbells)
Workout of the Day 06-14-20
Conditioning
20:00 Partner Workout
only switch at movement transitions
50 Single/Double Unders (P2: Plank Hold)
20 Dual Kettlebell Sumo Deadlift G/Y (R/G) (P2: Hollow Hold)
20 Burpees (P2: Farmers Hold)
Workout of the Day 06-13-20
Strength
15 Minutes, Every Minute Complete:
Power Clean + Hang Squat Clean + Squat Clean
*Moderate and hit every single minute. Build if possible.
Conditioning
3 x 3:00, 1:00 Rest Between
5 Dumbbell Clean and Press 35/25 (135/95)
10 Box Jumps 20/14 (24/20)
Workout of the Day 06-12-20
Conditioning
30 Minutes, As Many Rounds as Possible
800 Meter Run (1.5 Bike)
800 Meter Row (1.2 Bike)
80 Lunges
Workout of the Day 06-11-20
Strength
Deadlift 12-10-8
Conditioning
800 Meter Farmers Carry G/Y (R/G)
* 5 Burpees Every Drop