Workout of the Day 01-18-22

Conditioning
4 Rounds (30 Cap)
500 Meter Row
400 Meter Run
30 Goblet Reverse Lunges Y/B, G/Y
20 Kettlebell Swings
1:00 Rest


Workout of the Day 1/17/22

Strength
18 Minutes Every Minute on the Minute
M1: 3 Hang Power Snatch + 3 Overhead Squat
M2: 0:45 Front Leaning Rest
M3: :30 Double Under Practice

Conditioning
3 Rounds each, Partner I Go, You Go, Full Rounds
10 Thruster 65/55, 95/65
8 Ring Row / Chest to Bar
3 Rounds each, Partner I Go, You Go, Full Rounds
8 Thruster 95/65, 115/85
10 Sprawl / Bar Facing Burpee

 


Workout of the Day 01-16-22

Conditioning 
Partners Alternate Movements
10 Total Rounds
300 Meter Run
350 Meter Row / Ski
15/12 Calorie Bike


Workout of the Day 01-15-22

Conditioning 
10-9-8-7-6-5-4-3-2-1 Bar Facing Burpee
1-2-3-4-5-6-7-8-9-10 Deadlift 315/215


Workout of the Day 01-14-22

Strength
12 Minutes
50 Meter Suitcase Carry ea.
1:00 Hollow Hold
50 Meter Single Front Rack Carry ea.
1:00 Plank

Conditioning 
Partner Workout 25:00 Cap
Share & Both work
100 Box Jumps 20/16, 24/20
100 Wallballs 14/10, 30/20
100 Knee Tucks / Toes to Bar
100 Single Arm Russian Kettlebell Swings


Workout of the Day 01-13-22

Strength
18 Minutes, Every Minute on the Minute
1 Power Clean & Jerk
*build up to 1 Rep Max

Conditioning 
12 Minutes, As Many Rounds as Possible
1 Clean & Jerk 135/95, 225/155*
1 Rope Climb
*Scale to 85%


Workout of the Day 01-12-22

Conditioning 
30:00 As Many Rounds as Possible
200 Meter Run
20 Dumbbell Box Step-Overs
100 Double Unders / 1:00 Double Under Practice
20 Renegade Rows
200 Meter Run
2:00 Rest


Workout of the Day 01-11-22

Strength
3 Rep Max Bench Press

Conditioning 
"Cindy"
20 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squats


Workout of the Day 01-10-22

Strength
2 Rep Max Back Squat

Conditioning 
5:00 Max Distance Bike or Row


Workout of the Day 01-09-22

Conditioning 
3 Rounds
5:00 Stations
A. 1000 Meter Run
B. 1250 Meter Row
C. 1.8 Mile Bike
*each round replace one station with:
D. AMRAP
10 Ring Rows
10 Box Jumps
2 Turkish Get-Ups each arm