Workout of the Day 6/26/22
Conditioning/Competitor:
4 Rounds:
:30 Max Effort Row
:30 Rest
Then,
A1. Max Load 15M Sled Push < :30
A2. Max Load/Leg DB Suitcase 10 Rep Split Squat
Then,
5AMRAP with a Partner
I go You go Full Rounds
5 D-Ball Cleans 100/70#
5 Burpees over the D-Ball
Workout of the Day 06-25-22
Conditioning
Event 1
12 Minutes
15-12-9
Thruster 95/65 & Bar Facing Burpee
1 Rep Max Clean in Time Remaining
Event 2
5:00, :30 on, :30 off
Max Cal Row
Workout of the Day 6/25/22
Conditioning:
Partner "Randy"
150 Hang Power Snatches 65/45#
At 30, 60, 90, 120 reps
Complete 200M Run +10 Ring Rows Each
Competitor:
Partner "Randy"
150 Snatches 75/55#
At 30, 60, 90, 120 reps
Complete 300M Run +10 Synchro Kipping Pull Ups
Workout of the Day 06-24-22
Conditioning
Partner Workout
40:00 Time Cap, Run together and share reps
800 Meter Run
50 Muscle-Ups
600 Meter Run
75 Handstand Push-Ups
400 Meter Run
100 Chest to Bar Pull-Ups
200 Meter Run
150 Wallballs
1 Mile Run
Barbell 06-20-22
Monday
A. 5 x 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 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 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 6/24/22
Strength:
3RM Bench Press
Conditioning:
10 Rounds:
E2MOM
7/5 Cal Bike (< :60 required)
3 Power Cleans
*Ascend in Weight Each Round
Competitor:
10 Rounds:
E2MOM
10/8 Cal Bike (< :60 required)
3 Power Cleans
*Ascend in Weight Each Round
Workout of the Day 06-23-22
Strength
3 Sets
8ea Staggered Stance RDL
12ea Tripod Row
Conditioning
4 x 800 Meter Row
1:1 Work Rest Ratio
Workout of the Day 6/23/22
Strength:
3RM Back Squat
Conditioning:
200 Prisoner Step Ups 24/20" Box
*E2MOM (Including minute 1)
100M run
4 Plank Rows 20/15#
6 Feet Anchored Sit Ups
*20 Minute Cap
Competitor:
200 Prisoner Step Ups 24/20" Box
*E2MOM (Including minute 1)
100M run
4 Plank Rows 35/25#
8 Feet Anchored Sit Ups
*20 Minute Cap
Workout of the Day 6/22/22
Strength:
Strength AFTER 2k Row
Max Load 100M Farmer's Carry
Conditioning/Competitor:
2k Row Time Trial
Workout of the Day 06-22-22
Strength
12 Minutes
M1 8-12 Push Press @ 30X0
M2: 10 Feel Elevated Ring Row
M3: 0:30 Dual Kettlebell Hollow Hold
Conditioning
5 Rounds (15:00 Time Cap)
200 Meter Run
15 Sumo Deadlift Hi-Pull 95/65
12 Push-Ups
100 Meter Suitcase Carry G/Y, R/G