Workout of the Day 11-01-20
Strength
10-8-6 Snatch Grip Deadlift
Conditioning
5 Rounds
10 Devils Press 35/25
200 Meter Run
Competitor
50 Devils Press 50/35
1000 Meter Run
Workout of the Day 10-31-20
Happy Halloween
Humans start on 3,2,1 go.
Zombies start 1:00 in and run with a medicine ball, because Zombies are slow.
If a Zombie catches up to their Human, then the human does 50 burpees on the spot and finishes workout.
If the Zombie fails to catch up to their human, then they do 50 burpees at the end of their workout.
Zombies only need to catch up to the human's in-gym station, (ie not exact rep number, just be on the same movement) for it to count as them catching the human.
Or if the Zombie literally catches them running or doing a farmers carry.
800-600-400 Meter Run
200-200-200 Meter Farmers Carry
20-30-40
Air Squat
Second Plank
Pull-Ups / Ring Rows / Bent Over Row
Workout of the Day 10-30-20
Strength
12-10-8 Standing Single Arm Overhead Press
30 Russian Twists
Conditioning
3 Rounds
20 DBall Cleans 70/50, 100/70
100 Meter DBall Carry
20 Calorie Bike
Workout of the Day 10-29-20
Strength
Strict Pull-Up or Bent Over Row 8-6-4
Conditioning
Partner I Go, You Go, Full Rounds
4 Rounds each
:30 Tuck Sit / L-Sit
15 Dumbbell Hang Squat Clean 30/20, 40/30
5 Renegade Rows (R+R+P-Up)
:30 Plank / Weighted Plank
Workout of the Day 10-28-20
Conditioning
30 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Alt Movements
15 Dumbbell Push Press 40/30, 60/40
20 Calorie Bike
25 Box Jump
20 Calorie Row
15 Sit-Ups / Toes to Bar
Workout of the Day 10-27-20
Strength
Front or Overhead Squat 8-6-4
Conditioning
5 Rounds
10 Dual Kettlebell Front Rack Step Back Lunge Y/B
15 Dual Kettlebell Russian Swing
300 Meter Run
Competitor
25 Dual Kettlebell Front Rack Step Back Lunge G/Y
35 Dual Kettlebell Russian Swing
1 Mile Run
25 Dual Kettlebell Front Rack Step Back Lunge G/Y
35 Dual Kettlebell Russian Swing
Endurance 10-26-20
Monday
3 Rounds, 1:00 rest after each round
400 Slow
400 Fast
REST
3 Rounds 1:00 rest after each round
300 Slow
300 Fast
REST
3 Rounds 1:00 rest after each round
150 Slow
150 Fast
Workout of the Day 10-26-20
Strength
10 Minutes, Every Minute Complete
High Hang Power Clean + Low Hang Power Clean
Conditioning
10 Minutes:
Minute 1: 10 Hang Power Clean 95/65, 185/125
Minute 2: 9 Hang Power Clean
Minute 3: 8 Hang Power Clean
...
Minute 10: 1 Hang Power Clean
As Many Push-Ups in time remaining each minute
Barbell 10-25-20
UpperOption
Warm-Up: 3 x 10 KB Alt. Z-Press & Ring Row
4-2-4-2-4-2 Bench Press (focus on the heavy 4's)
3 x 10 Weighted Pull-Up
Superset: 3 x 15 Barbell Hi-Pull & DB Reverse Fly
Tuesday
4 x 8 Pause Squat
3 x 5 Back Squat
3 x 8 Strict Press
10:00 Stationary Lunges & Banded Steps
Thursday
4 x 8 Deficit Deadlift
3 x 5 Deadlift
3 x 8 Bent Over Row
Finisher TBD
Olympic Weightlifting 10-28-20
Wednesday
A. Power Clean + Front Squat+ Jerk
65% 1x(3+3+1)
70% 3x(3+3+1)
75% 1x(3+3+1)
B. 3 Rounds
6 RDLs at 100% clean
8 each side static OH lunges