Workout of the Day 08-01-20
Conditioning
50 Dumbbell Thruster 35/25
50 Renegade Rows
50 Dumbbell Hang Squat Clean
50 Push Press
50 Dumbbell Lunges
*4 Sprawls Every Minute on the Minute
Competitor
50 Dumbbell Thruster 50/35
50 Renegade Rows
50 Dumbbell Hang Squat Clean
50 Push Press
50 Dumbbell Lunges
*4 Burpees over DB Every Minute on the Minute
Workout of the Day 07-31-20
Strength
Sumo Deadlift 10-8-6
Conditioning
100 DBall Cleans 70/50, 100/70
*100 Meter Run to start every 2:00
Workout of the Day 07-30-20
Conditioning
5 Rounds
Partner I Go, You Go, Full Rounds
10 Dual Dumbbell Snatch 35/25
8 Sprawl Box Jump 20/14
6 Dual Dumbbell Snatch
4 Sprawl Box Jump
Competitor
5 Rounds
Partner I Go, You Go, Full Rounds
10 Power Snatch 105/75
8 Burpee Box Jump Over 24/20
6 Power Snatch
4 Burpee Box Jump Over
Workout of the Day 07-29-20
Conditioning
4 Rounds
50 Meter Farmers G/Y, R/G
400 Meter Run
30 Calorie Row (25/18 Calorie Bike)
2:00 Rest
Workout of the Day 07-28-20
Strength
Front Squat 10-8-6
Conditioning
6 Rounds
36 Jump Rope / Double Unders
12 Push-Ups / Handstand Push-Ups
6 Squat Cleans 95/65, 185/125
Barbell 07-27-20
Upper Option
5 x 5 Push Press
Strip Much Lighter, 100 Strict Press (use a weight you can do for 20-30 reps)
*every drop = 10 Pull-Ups & 10 Bicep Curls
Tuesday
2-4-6-8..20 Back Squat
*Use the same weight throughout
Finisher TBD
Thursday
3 x 8 Deficit Dual Kettlebell Sumo Deadlift + Bands or Chains
3 x 10ea RFE & FFE Dual KB Front Rack Split Squats
3 x 12 Deficit Dual KB RDL
Finisher TBD
Olympic Weightlifting 07-29-20
Wednesday
A. Skill: Split Jerk Balance, 4 x 4
B. 14 Minutes, Every 2 Complete
1 Squat Clean + 3 Split Jerks
C. 3 Round Finisher
8 Jumping Back Squats
10 Overhead Lunges
Endurance 07-27-20
Monday
400-600-800-800-600-400
Rest 1:00 b/w each
Then,
4 x Sprint Big Parking Lot Loop, rest as needed between sprints
Workout of the Day 07-27-20
Strength
10-8-6 Pendlay Row
10 Side Planks ea.
Conditioning
4 Rounds
10 Dumbbell Push Press 35/25, 60/45
10 Dumbell Burpee Deadlift
300 Meter Run
Competitor
4 Rounds
10 Push Press 135/95
10 Deadlift 135/95
10 Burpees
300 Meter Run
Workout of the Day 07-26-20
Strength & Conditioning
8 Minutes, Every Minute on the Minute
A1. 50 Meter Suitcase Carry ea.
A2. 16 Alternating Gorilla Row
B1. 20 KB Crush Press
B2 :50 Front Leaning Rest
C1. 15/12 Calorie Bike / 20/15 Cal Row
C2. Rest
2:00 Rest b/w A-B, B-C