Workout of the Day 09-01-20
Strength
Push Press 3 x 8 30X2
Conditioning
14 Minutes, As Many Rounds as Possible
0:30 Overhead Hold 95/65, 135/95
20 Box Jumps 20/16, 24/20
30 Single Arm Devils Press 35/25, 50/35
20 Sit-Ups
Olympic Weightlifting 09-02-20
Wednesday
A. Skill = Clean & Jerk
B. 14 Minutes, Every 2:00 Complete
3 Cleans + 1 Jerk 60%, 70%, 80%, 85%, 85%
1 Clean & Jerk @ 90%, 95%
C. Clean Pulls w/3 sec pause at knee
3 x 5 at 105%
Workout of the Day 08-31-20
Strength
10 Minutes, Every 2:00 Complete
10 Box Squats
Conditioning
Partner I Go, You Go
4 Rounds Each
15-40 Calorie Row / Bike
*Scale to a repeatable < 2:00 Effort
Barbell 08-31-20
UpperOption
3 x 10 Close Grip Bench
3 x 8 Bench Press
3 x 5 Wide Grip Bench
3 Rounds: 25 Ring Row, 25 Barbell Curls, 25 Bent Over Row
Finish w/ 100 Push-Ups
Tuesday
6-5-4-3 Back Squats
3 x 5 Jumping Back Squat
3 x 15 HEAVY Tempo Goblet Squat
Finisher TBD
Thursday
6-5-4-3-3-6-9-12 Deadlift
3 x 5 5Pause Hip Thrust
Finisher TBD
Workout of the Day 08-30-20
Strength
3 x 5 Bench Press
Conditioning
3 Rounds
12 Barbell Bench Press 95/65, 185/125
15 Kettlebell Swing G/Y, R/G
200 Meter Farmers Carry
Workout of the Day 08-29-20
Conditioning
18 Minutes, As Many Rounds as Possible
Partners Alternate Movements
8 Dual Dumbbell Hang Snatch 35/25, 50/35
8 Box Jump
8 Dual Dumbbell Front Squat
8 Deadlift 95/65, 135/95
8 Dumbbell Push Press
Strength
3 x 5 Deadlift
Workout of the Day 08-28-20
Conditioning
15 Minutes, As Many Rounds as Possible
400 Meter Run
30 Lunges
20 Sit-Ups
rest 2:00
15 Minutes, As Many Rounds as Possible
400 Mter Row / 0.6 Bike
:30 Front Leaning Rest
20 Dual Kettlebell Russian Swing
Workout of the Day 08-27-20
Strength
10 Rounds, Every 1:30 Complete
2 Squat Clean Thruster
Beginner: 3 Hang Power Clean + 3 Front Squat + 3 Push Press
Conditioning
Teams of 2
15 Minutes, As Many Rounds as Possible
5 Dumbbell Clean & Jerk each
10 Push-Ups each
150 Meter Run Together
Competitor
Teams of 3
Partner I Go, You Go, They Go (PIGYGTG)
15 Minutes, As Many Reps as Possible
5 Tough & Go Power Clean & Jerk 155/105
Workout of the Day 08-26-20
Conditioning
30 Minutes, Every 2 Complete:
Minutes 1 & 2: 150 Meter Run + 10 Sprawl + 10 Air Squat
Minutes 3 & 4: 6ea Turkish Sit-Up Y/B
Minutes 5 & 6: Bike or Row
Competitor
30 Minutes, Every 2 Complete:
Minutes 1 & 2: 200 Meter Run + 10 Burpee+ 10 Goblet Squat
Minutes 3 & 4: 3ea Turkish Get-Up G/Y
Minutes 5 & 6: 0.6 Bike or 500 Meter Row