Barbell 06-07-21
Monday
A. 10-9-8-7-6-5 Bench Press & Strict Pull-Up
Lighter and faster first 5 sets, heavier and slower second 5 sets
B. 3 x 12 DB Floor Press & Barbell Curl
C. 3 x 8ea Single Arm Hi-Pull & 20 Banded Overhead Tricep Ext.
Tuesday
A. 3 Superset
15 Dual DB Front Squat
5 Box Jump Overs
B. 6 x 2 Back Squat
C. 3 x 15 Narrow Stance Back Squat
D. 3 Superset
15 Hip Thrust
10ea SL Heels Elevated Glute Bridge
E. Finisher
Thursday
A. 3 Superset
20 Seated Good Mornings
10ea Dual DB Lunge
B. 12RM Deadlift
C. 3 x 8 Snatch Grip DL
D. 3 Superset
20 Snatch Grip Dimmel
20 Stiff Leg DL
E. Finisher, something glutey
Workout of the Day 06-28-21
Strength
3 Supersets
12 Back Squat
12 Strict Pull-Up
Conditioning
4 Rounds for Quality
10 Back Rack Lunges 95/65, 155/105
rest :30
20-30 Wallballs
rest :30
200 Meter Sprint
rest 2:00
Workout of the Day 06-27-21
Strength
3 Supersets
10 Bench Press
10 Dumbbell Bicep Curl
Conditioning
3-4 Rounds for Quality
1-3 Rope Climbs / Legless
12-15 Barbell Pull-Overs
15 Dual Kettlebell Pendlay Row
12-15 Dead Stop Dumbbell Skull Crushers
Workout of the Day 06-26-21
Strength
3 Supersets
10 Sumo Deadlift
10 Handstand Push-Up
Conditioning
Mixed-Up Partner McGhee
30:00 As Many Rounds as Possible
Partners Switch every 2:00
5 Sumo Deadlift 135/95, 275/185
13 Push-Ups
9 Box Jumps 20/16, 24/20
Workout of the Day 06-25-21
Conditioning
Partners
3 Rounds, 40:00 Cap
400 Meter Run, together
50 Devil's Dumbbell Cleans, shared 40/30, 60/45
400 Meter Run
50 Dual Dumbbell Step-Up
400 Meter Run
50 Strict Pull-Up
Workout of the Day 06-24-21
Strength
3 Supersets
10 Hip Thrust
10 Strict Toes to Bar
Conditioning
4 Rounds
15 Dumbbell Bench Press 50/35, 70/50
rest :30
100 Meter Farmers Carry G/Y, W/S
rest :30
30/25 Calorie Row (1:00 or less)
rest 2:00-3:00
Workout of the Day 06-23-21
Conditioning
10:00 As Many Rounds as Possible
500 Meter Row
10 Push Press 95/65, 155/105
rest 2:00
10:00 As Many Rounds as Possible
400 Meter Run
20 Russian Kettlebell Swings G/Y, R/G
rest 2:00
10:00 As Many Rounds as Possible
100 Double Unders (1:00 jump rope)
10 Ring Row / Pull-Up / C2B / BMU
20 Air Squat
Workout of the Day 06-22-21
Conditioning
Teams of 3, I Go, You Go, You Go
3 Rounds Each
10 Hang Power Snatch 65/55, 95/65
12/10 Calorie Bike
3 Rounds Each
10 Hang Power Clean 95/65, 135/95
12/10 Calorie Bike
3 Rounds Each
Sled Down and Back
12/10 Calorie Bike
*bike efforts < :30
**each round <1:15
Workout of the Day 06-21-21
Strength
3 Supersets
10 Back Squat
10 Strict Pull-Up
Conditioning
400 Meters of Walking Lunges
10:00 Time Cap
Workout of the Day 06-20-21
Conditioning
1 Mile Object Move With Partner
Options:
Sled Drag / Push
Yoke Carry
DBall Carry
Famers / Front Rack / Overhead Carry