Workout of the Day 06-18-21

Conditioning
2 Mile Run Time Trial

by William Freyberger

Workout of the Day 06-17-21

Strength
3 TriSets
3-5 Incline Bench Press
20 Band Ext Rotations
3-5 Pull-Up

Conditioning
5 Rounds
1 Minute Max Cal Row
1 Minute Rest

by William Freyberger

Workout of the Day 06-16-21

Conditioning
Fran
21-15-9
Thruster 45/35, 95/65
Jumping Pull-Up, Pull-Up
5:00-10:00 Rest
Followed by...
1 Mile Bike
100 Sit-Ups
200 Double Unders

by William Freyberger

Workout of the Day 06-15-21

Conditioning
4 Supersets
Every Minute on the Minute
A1. 100m Farmers Carry
A2. :25ea Side Plank Press-Outs
B1. 6-10 Reverse Lunge, Heavy
B2. :50 Front Leaning Rest
C1. 6-10 Dumbbell Bench, Heavy
C2. 15-20 Straddle Pikes
D1. 6-8ea Chainsaw Row, Heavy
D2. 8ea Single Leg Heel Elevated Bridge

by William Freyberger

Workout of the Day 06-14-21

Strength
15 Minutes
Every Minute on the Minute
1 Power Clean & Jerk
*Goal is to establish 1RM

Conditioning
Grace or Heavy Grace
30 Clean and Jerks 95/65 135/95, 185/125

 

by William Freyberger

Workout of the Day 06-12-21

Conditioning
Partner, Pseudo 'Nate'
30AMRAP
I go, You go Full Rounds
2 Strict or Assisted Pull Ups
4 DB Push Press
8 Kettlebell Swings 1.5/1 pood

Competitor
Partner, Pseudo 'Nate'
30AMRAP
I go, You go Full Rounds
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 2/1.5 pood

by William Freyberger

Workout of the Day 06-11-21

Conditioning
40AMRAP w/ partner
400 Meter Run, together
100 Dual KB Squat
400 Meter Run, together
200 Double Unders
400 Meter Run, together
3:00 Accumulated Dual KB Wall-Sit
400 Meter Run, together
4:00 Plank together

by William Freyberger

Workout of the Day 06-10-21

Strength
4 SuperSets
5 Incline Bench Press
10 Ring Face Pulls
4 Supersets
5 Pull-Up
10 Ring Curls

Conditioning
3 Rounds
25 Push-Ups
25 Calorie Row (<1:30)

by William Freyberger

Workout of the Day 06-09-21

Conditioning
10 Minutes to build up to a heavy Thruster
1:00 Transition
Partner I Go, you Go, Full Workouts
A. 6-5-4
Thruster 95/65, 155/105
Pull-Up / C2B / Ring Muscle-Up
B. 9-6-3
Thruster 135/95
Burpee Box Jump
C. 12-9-6
Thruster 115/85
Burpee Pull-Up

by William Freyberger

Workout of the Day 06-08-21

Conditioning
4 Sets Each Pair
Every Minute on the Minute
2:00 break b/w couplets
A1. 30m Suitcase Carry each G/Y, W/S
A2. 20-30 Jumping Lunges
B1. 10-16 Deficit Reverse Lunge
B2. :30 Handstand Hold
C1. 12 Dual Z-Press
C2. :30 L-Hang
D1. 12 Dual Bent Row
D2. 8ea Side Plank Powell Raise

by William Freyberger