Workout of the Day 7/1/22

Strength:
E2:30 x 4 Sets
5 Barbell Push Jerks
8/Side Plank Hip Taps/Side

Conditioning:
15AMRAP
300/250M Row
20 Tall Plank Knees to Elbows
10 Sprawl to Box Jumps 24/20"

Competitor:
15AMRAP
300/250M Row
20 Tall Plank Knees to Elbows
10 Sprawl to Box Jumps 24/20"


Workout of the Day 06-30-22

Strength
3 Sets
8ea Staggered Stance RDL
8ea Pause Renegade Row

Conditioning
3 x 1000 Meter Row
1:1 Work Rest Ratio


Workout of the Day 6/30/22

Conditioning:
5 Rounds:
60M KB Farmer's Carry (Heavy)
10 Knees on Box HSPU
:30 Rest
10 DB Stagger Stance RDL's / Leg 60/40#
10 DB Deficit Push Ups
:30 Rest

Competitor:
5 Rounds:
60M KB Farmer's Carry (Heavy)
10 Kipping HSPU
:30 Rest
10 DB Stagger Stance RDL's / Leg 60/40#
10 DB Deficit Push Ups
:30 Rest


Workout of the Day 06-28-22

Strength
12 Minutes, Every Minute
M1: 2 Power Snatch / Clean
M2: 50 Double Unders
M3 :30 L-Flutter Kicks

Conditioning
4 Rounds of
3:00 As Many Rounds as Possible
4 Power Snatch 75/55, 115/85
5 Toes to Bar / Knee Tuck
6 Bar Facing Burpee / Sprawl
2:00 Rest


Workout of the Day 6/28/22

Strength:
E3MOM x 4 Sets
6-8 Front Squats @20X1 Tempo
12-16 KB Gorilla Row @20X1 Tempo

Conditioning:
16EMOM
1. D-Ball Front Rack Tall Kneel to Standing 50/40#
2. Row @ 10 Damper Setting
3. Reverse Sled Drag 90/45#
4. Rest

Competitor:
16EMOM
1. DBall Front Rack Tall Kneel to Standing 100/70#
2. Row @ 10 Damper Setting
3. Reverse Sled Drag 180/90#
4. Rest


Gymnastics 06-27-22

Monday
Skill: HSPU

9 EMOM
6 Parallette Pass Throughs
:30 Banded Plate Plank Walk-ups
:20 Freestanding HS Hold

12 AMRAP
5 D-ball Cleans
4 10' Section Carries
3 Deficit HSPU


Endurance 06-27-22

Monday
Improving Your Lactate Threshold
3 Rounds
Jog 300m, Sprint 100m
Jog 200m, Sprint 200m
Jog 100m, Sprint 300m
Jog 400m
Rest :60, Repeat


Workout of the Day 06-27-22

Strength
8 Sets, Every 2:00 perform
2-5 Back Squats @ 20X1, ~75%

Conditioning
4 Sets 2:00 work, 2:00 rest
15 Back Squat 95/65, 135/95
20 Jumping Lunges
Max Calorie Bike in Remaining Time


Barbell 06-27-22

Monday
Warm-Up:
A. 5 x 5-8 Bench Press (same weight across, heavier than last week)
B. Barbell Bicep Pump Chase, 3x
8 Muscle Clean, 10 Hi-Pull, 12 Power Curl
C. Chesticle Builders 3x
10 Ring Dips, 15 Dual DB Small Inc Bench, 20 Fast Push-Ups, 30-50 Banded Tricep Ext

Tuesday:
A. 5 x 5-8 Back Squat (same weight across, heavier than last week)
B. 3 Sets of
5 Front Squat
16 Dual DB Front Rack Step-Up
25 VMO Squats, back on foam roller on back wall
C. 3 Rounds
Lunge down and back (lite dbells)
Lateral Band step down and back

Thursday
A. 5 x 5-8 Deadlift (same weight across, heavier than last week)
B. 3 Sets of
5 RDL (heavyish)
16 Dual DB Death March Step
25 Snatch Grip Dimmel (lite and fast)
C. 3 Rounds
25 Barbell Hip Thrust
25 Heavy Russian KBS


Workout of the Day 06-26-22

Strength
3 Sets
0:45 Overhead Barbell Hold
20 Dumbbell Forward Lunge
:30 Copenhagen Plank ea.

Conditioning 
18 Minutes, As Many Rounds as Possible
8 Single Arm Clean Y/B, S/Bk
50m SA Front Rack Carry
12 Single Arm Deadlift
50m Suitcase Carry
Repeat Second Side
75 Double Unders
350 Meter Row