Workout of the Day 07-07-22

Strength
3 Sets
8ea Single Leg Dual RDL
8ea Gorilla Row

Conditioning
1500 Meter Row
1000 Meter Row
500 Meter Row
3 x 300 Meter Row


Workout of the Day 07-06-22

Strength
12 Minutes
M1 8 Push Press
M2: 8ea Single Arm Pause Ring Row
M3: 0:20 Side Plank ea.

Conditioning
4 Rounds (20:00 Time Cap)
15 Single Arm Sumo Deadlift G/Y, R/G
50m Suitcase Carry
Repeat 2nd Side
20 Russian Kettlebell Swing
400 Meter Run


Workout of the Day 07-05-22

Strength
14 Minutes, Every Minute
Minute 1: 1 Power Snatch / Clean
Minute 2: 35 Double Unders

Conditioning
21-18-15
Power Snatch 75/55, 95/65
Sit-Up / Toes to Bar
Sprawl / Burpee
Jump Rope / Double Under


Workout of the Day 07-04-22

Conditioning
Partner "Manion"
7 Rounds
400 Meter Run, together
29 Back Squats 135/95, shared


Workout of the Day 07-03-22

Strength
3 Sets
50 Meter Dual DB Overhead Carry
20 DBall Step-Up
:30 DBall Hug March.

Conditioning
Partners Share as Desired, 1 Person works at a Time
22:00 As Many Rounds as Possible
70 Double Unders
60 Kettlebell Swings
50 Meter Sled Push Inside
40 Calorie Bike


Workout of the Day 07-02-22

Conditioning
Partner "Daniel"
50 Pull-ups, each
400 Meter Run, together
21 Thruster 95/65, each
800 Meter Run, together
21 Thruster 95/65, each
400 Meter Run, together
50 Pull-ups, each


Workout of the Day 06-30-22

Strength
3 Sets
8ea Staggered Stance RDL
8ea Pause Renegade Row

Conditioning
3 x 1000 Meter Row
1:1 Work Rest Ratio


Workout of the Day 06-28-22

Strength
12 Minutes, Every Minute
M1: 2 Power Snatch / Clean
M2: 50 Double Unders
M3 :30 L-Flutter Kicks

Conditioning
4 Rounds of
3:00 As Many Rounds as Possible
4 Power Snatch 75/55, 115/85
5 Toes to Bar / Knee Tuck
6 Bar Facing Burpee / Sprawl
2:00 Rest


Workout of the Day 06-27-22

Strength
8 Sets, Every 2:00 perform
2-5 Back Squats @ 20X1, ~75%

Conditioning
4 Sets 2:00 work, 2:00 rest
15 Back Squat 95/65, 135/95
20 Jumping Lunges
Max Calorie Bike in Remaining Time


Workout of the Day 06-26-22

Strength
3 Sets
0:45 Overhead Barbell Hold
20 Dumbbell Forward Lunge
:30 Copenhagen Plank ea.

Conditioning 
18 Minutes, As Many Rounds as Possible
8 Single Arm Clean Y/B, S/Bk
50m SA Front Rack Carry
12 Single Arm Deadlift
50m Suitcase Carry
Repeat Second Side
75 Double Unders
350 Meter Row