Workout of the Day 10-18-20
Strength
12-10-8 Bench Press
Conditioning
Share w/ a Partner
2 Rounds
50 Squats
50 Sit-Ups
50 Lunges
50 Sprawls
Competitor
Share w/ a Partner
2 Rounds
50 Dual Dumbbell Squat 60/40
50 Sit-Ups
50 Dumbbell Lunges
50 Calorie Row
Workout of the Day 10-17-20
Conditioning
30 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
5 Deadlift 135/95
10 Box Push-Ups
5 Box Jumps 24/20
*200 Meter Jog after each 2 rounds
Competitor
30 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Alternate Movements
5 Deadlift 315/215
13 Push-Ups
9 Box Jumps 24/20
Workout of the Day 10-16-20
Strength
12-10-8 Half Kneeling Landmine Press/side
:30 Weighted Side Plank
Conditioning
5 Rounds
10 Bicep Curl 35/25
10 Kettlebell Swing Y/B
50 Jump Rope
Competitor
Half 'Bad Karma"
25-20-15-10-5 Bicep Curl 45/35
5-10-15-20-25 Kettlebell Swing G/Y
*50 Double Unders after each set
Workout of the Day 10-15-20
Strength
12-10-8
Strict Pull-up or Bent Over Row
Conditioning
20 Minutes, Every Minute on the Minute
Minute 1: :30 Tuck Sit / L-Sit
Minute 2: 10-15 Bent Over Row Y/B
Minute 3: 10-15 Z-Press
Minute 4: 200-300 Meter Sprint
Minute 5: Rest
Workout of the Day 10-14-20
Conditioning
30 Minutes, As Many Rounds as Possible
Partners Alternate Movements
5 Pull-Ups / Renegade Rows
10 Single Arm Dumbbell Snatch 50/35
15 Calorie Bike
20 Sit-Ups
25 Calorie Row
Competitor
30 Minutes, As Many Rounds as Possible
Partners Alternate Movements
5 Muscle-Ups
10 Single Arm Dumbbell Snatch 70/50
15 Calorie Bike
20 Toes to Bar
25 Calorie Row
Workout of the Day 10-13-20
Strength
12-10-8
Front Squat or Overhead Squat
Conditioning
5 Rounds
15 Front Squat 95/65
400 Meter Run
Competitor
"Nancy"
5 Rounds
400 Meter Run
15 Overhead Squat 95/65
Workout of the Day 10-12-20
Strength
8 Rounds
Every 1:30
Clean Pull + Hang Power Clean + Power Clean
Conditioning
6 Rounds
8 Burpee or Sprawl to Step Up (unweighted)
8 Dumbbell Power Clean 40/30
Competitor
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Over 24/20
Power Clean 165/115
Endurance 10-12-20
Monday
1 x 1600 Meter Run
2 x 800 Meter Run
4 x 400 Meter Run
4 x 200 Meter Run
Rest as needed to maintain faster than 5k pace
Barbell 10-11-20
Upper Option
Warm-Up: 3 x 10 DB Bench & Chin-Up
5-1-5-1-5-1-5 Bench Press (focus on the heavy 5's)
3 x 15 Bent Over Row
3 x 15 Z-Press
Tuesday
3 x 10 Pause Squat
3 x 8 Back Squat
3 x 15 Strict Press
1 x 400 Meter Sled Drag
Thursday
3 x 10 Deficit Deadlift
3 x 8 Deadlift
3 x 15 Bent Over Row
1 x 400m Sled Push