Workout of the Day 07-31-23
Monday
Strength
20 Minutes, Every 4:00
5 Back Squat
Conditioning
3 Rounds ea.
Partner I Go, You Go, Full Rounds
10 Back Squat 225/155
15/12 Calorie Bike
Tuesday
Strength
20 Minutes, Every 5:00
8 Bench Press
10 Chin-Ups
Conditioning
3 Rounds for Quality
15 Dumbbell Arnold Press 35/25
20 Push-Ups
25 Barbell Curls 45/35
Wednesday
Conditioning
25 Front Squat 135/95
50 Ring Dips
75 Deadlift
200 Double Unders
400 Meter Run
200 Double Unders
75 Deadlift
50 Ring Dips
25 Front Squat
Thursday
Conditioning
24:00, Every 4:00
A. 900 Meter Row
B. 2 Rounds: 5 WallWalks & 20 Box Jump Overs
C. 100m Suitcase Carry & 5 Turkish Get-Ups ea.
Friday
Conditioning
Teams of 3
2 Rounds
5:00 Max Calorie Bike
5:00 Max Devil's Press 50/35
Saturday
Conditioning
"Hotshots 19"
6 Rounds
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
400 Meter Run
Sunday
Conditioning
Partners, 18 Minutes As Many Rounds as Possible
Partner 1:
5 Burpee
10 Ring Row
16 Lunges
Partner 2: DBall Hold 100/70
Barbell 07-31-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 10-8-6-4 Strict Press
B. 10-8-6-4 Pendlay Row
C. 10-8-6-4 Bench Press
D. 10-8-6-4 Pull-Up
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 10-8-6-4 1 & 1/4 Front Squat
B. 10-8-6-4 Pause Back Squat
C. 10-8-6-4 RDL
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 10-8-6ea Landmine RDL
B. 10-8-6-4 Deficit Deadlift
C. 10-8-6-4 Deficit Pendlay Row
D. 10-8-6-4 Stiff Leg Deadlift
E. Finisher
Gymnastics 07-31-23
Monday
Ring Complex (semi-finals fun)
3 Rounds Every 3:00 1:00 rest
5 Ring Complexes (1 Toe to ring, 1 Muscle-up, 1 Ring Dip)
20 Single leg Squats/ Goblet squats
Max Burpees over the Box in time remaining
Barbell 07-24-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 10-10-8-6 Strict Press
B. 10-10-8-6 Pendlay Row
C. 10-10-8-6 Bench Press
D. 10-10-8-6 Pull-Up
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 10-10-8-6 1 & 1/4 Front Squat
B. 10-10-8-6 Pause Back Squat
C. 10-10-8-6 RDL
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 10-8-6ea Landmine RDL
B. 10-10-8-6 Deficit Deadlift
C. 10-10-8-6 Deficit Pendlay Row
D. 10-10-8-6 Stiff Leg Deadlift
E. Finisher
Workout of the Day 07-24-23
Monday
Strength
20 Minutes, Every 5:00 Complete
8 Back Squat
10/8 Calorie Bike Sprint
Conditioning
1 Round
20 Calorie Bike
30 Back Squat 135/95
Tuesday
Strength
20 Minutes, Every 5:00 Complete
8 Bench Press
12ea SA KB Row\
Conditioning
Death by Push-Ups
Minute 1 = 1 Push-Up
Minute 2 - 2 Push-Ups
Minute 3 = 3 Push-Ups
...until failure
Workout stops once you hit failure
Wednesday
Conditioning
15-25-50 Wallballs
Box Jumps
Kettlebell Swings
150-250-500 Meter Row
Thursday
Conditioning
30 Minutes, Every 2:00
A. 500 Meter Row
B. 15 Chest to Bar Pull-Ups & 75 Double Unders
C. 15 Handstand Push-Ups & 25 GHD Sit-Ups
Friday
Strength
8 Minutes, Every Minute
2 Clean & Jerks
Conditioning
Partners
18:00 As Many Reps as Possible
Clean and Jerk 225/155
Saturday
Conditioning
'White'
5 Rounds For Time
3 Rope Climbs
10 Toes-to-Bars
21 Overhead Walking Lunges 45/35 plate
400 Meter Run
Sunday
Conditioning
100 DBall Cleans for Time #100/70
Gymnastics 07-24-23
Monday
Bar Muscle Up
For Time
10-9-8-7-6-5-4-3-2-1
Bar Muscle-up/Pull-up
1-2-3-4-5-6-7-8-9-10
Power Snatch 75/55
Workout of the Day 07-17-23
Monday
Strength
20 Minutes, Every 4:00 Complete
8 Back Squat
Conditioning
3 Rounds ea.
Partner I Go, You Go, Full Rounds
20 Wallballs 30/20
15/12 Calorie Bike
Tuesday
Strength
12 Minutes, Every Minute on the Minute
Minute 1: 12 Bench Press
Minute 2: 15 Dual DB Bent Row
Minute 3: Rest
Conditioning
"Helen"
3 Rounds
400 Meter Run
21 Kettlebell Swing
12 Pull-Ups
Wednesday
Conditioning
40-30-20-10
Handstand Push-Up
Sumo Deadlift Hi-Pull 95/65
Burpee Box Jump
Thursday
Conditioning
27 Minutes
Minutes 1-3: 40/35 Calorie Bike
Minutes 4-6: 15 Dual DB Thruster 40/30 & 12 Renegade Row
Minutes 7-9: 100 Double Unders & 1:00 Wall-Sit
Friday
Conditioning
18:00 As Many Rounds as Possible
Partner I Go, You Go
5 Clean & Jerk 155/105
10 Toes to Bar
15/12 Calore Row
Saturday
Conditioning
'Coffland'
Accumulate 6:00 Dead Hang
*every drop = 800 Meter Run & 30 Push-Ups
Sunday
Conditioning
14 Minutes, As Many Rounds as Possible
20m Walking DBall Lunge 100/70
8 Bar Muscle-Ups
Endurance 07-17-23
Tuesday
7/18: (Rain make-up) Track & Field @ Bridgewater HS Track
45AMRAP
400m Run/1 Lap
Bleacher Stair Climb
400m Run/1 Lap
50m Bear Crawl &50m Burpee Broad Jump Back
400m Run/1 Lap
50m SPRINT & 50m Walking Lunges Back
400m Run/1 Lap
1/2-field shuttle/suicide
Gymnastics 07-17-23
Monday
Skill: HSPU
8 AMRAP
3 HSPU
3 Overhead Squats 115/85
6 HSPU
3 Overhead Squats
9 HSPU
6 Overhead Squats
12 HSPU
6 Overhead Squats
+3 HSPU reps each round and +3 Overhead Squats every 2 Rounds
Barbell 07-17-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 12-10-8 Strict Press
B. 12-10-8 Pendlay Row
C. 12-10-8 Bench Press
D. 12-10-8 Pull-Up
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 12-10-8 1 & 1/4 Front Squat
B. 12-10-8 Pause Back Squat
C. 12-10-8 RDL
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 12-10-8ea Landmine RDL
B. 12-10-8 Deficit Deadlift
C. 12-10-8 Deficit Pendlay Row
D. 12-10-8 Stiff Leg Deadlift
E. Finisher