WOD

Workout of the Day 09-23-20

Conditioning3 RoundsMinutes 1-5: 1000-1250 Meter RowMinutes 6-7: 3 Turkish Get-Ups each arm B/P, G/YMinutes 8-10: 20-30 DBall Cleans 70/50, 100/70

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WOD

Workout of the Day 09-22-20

Strength3 x 3 Push Press Conditioning15 Minutes, As Many Rounds as Possible100 Jump Rope / Double Unders20 Push-Ups / Handstand Push-Ups:30 Front Leaning Rest40 Single Front Rack KB Step-Ups B/P, G/Y

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WOD

Workout of the Day 09-21-20

Strength3 x 5 Box Squat ConditioningPartner I Go, You Go, Full Rounds4 Each10 Dual Dumbbell Hang Squat Clean 35/2510 Sprawl10 Calorie Bike CompetitorPartner I Go, You Go, Full Rounds4 Each20 Calorie Bike15 Burpee10 Dual Dumbbell Hang Squat Clean 50/35

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Barbell

Barbell 09-20-21

Upper OptionWarm-Up: 3 Sets of 10 Ring Rows, 10 Push-Ups, 15 Band Pull Aparts12-12-10-8 Bench Press12-12-10-8 Strict Pull-Up12-12-10-8 Dumbbell Incline Bench Press12-12-10-8 Dual Dumbbell Bent Over Row3 x 50m Farmers Carry As Heavy as Possible Tuesday3 x 5ea RFE Front Jumping Split Squat3-1-3-1-3-1 Back Squats (*focus on the 3s)2 x 20 Back SquatFinisher: Banded Walk & Lunges Thursday3 x 8ea Staggerd Stance RDL2 x 10 Deadlift2 x 8 Deadlift1 x 5 DeadliftFinisher

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