Workout of the Day 04-09-21
Conditioning
35:00 As Many Rounds As Possible
Split w/ Partner
800 Meter Run, together
50 Push-Ups
40 DBall Cleans 70/50, 100/70
3 Rope Climbs
Workout of the Day 04-08-21
Strength
3 Sets
4-6 Weighted Chin-Ups (Same weight as last week)
:30 Copenhagen Plank Hold ea.
Conditioning
20:00 Every Minute on the Minute
10 DB Glute Bridge Bench Press 50/35, 70/50
10 Dual KB Hang Snatch Y/B, G/Y
0:45 Front Rack hold
75 Jump Rope / Double Unders / 20 3U
Workout of the Day 04-07-21
Conditioning
Partner I Go, You Go Full Rounds
4 Rounds each
20 Wallballs
12/15 Calorie Row
rest 5:00
4 Rounds each
10 Burpee Box Jump Over
10 DB Front Squat 35/25
Competitor
Partner I Go, You Go Full Rounds
4 Rounds each
30 Wallballs
16/20 Calorie Row
rest 5:00
4 Rounds each
10 Burpee Box Jump Over
10 DB Squat Cleans 55/40
Workout of the Day 04-06-21
Conditioning
Bike/Row/Run for 20:00 and then switch
@0:00, 8:00, 16:00, 24:00, 32:00
10 Strict Pull-Up + :30 Tuck Hang +:30 Freestanding Handstand
@4:00, 12:00, 20:00, 28:00, 36:00
8ea SA Hang Split Snatch + Press
50m Overhead Carry
repeat second side
Workout of the Day 04-05-21
Strength
3 x 10 :01 Pause Back Squat
Conditioning
15:00 Every Minute on the Minute
M1. 7ea Dual Cossack Lunge 35/25, G/Y
M2. 15 Narrow Stance Dual DB/KB Squat
M3&4. 400 Meter Run
M5. Rest
Workout of the Day 04-04-21
Strength
5 Superset
5 Strict Press
8ea Chainsaw Row
Conditioning
Partner I Go, You Go
3 Rounds each
1000 Meter Row
Workout of the Day 04-03-21
Conditioning
3 Rounds
15 Deadlift 135/95
15 Box Push-Ups
then,
100 Sit-Ups
100 Step-Ups
1 Mile Run
Competitor
"Diane"
21-15-9
Deadlift 225/155
Handstand Push-Up
then,
100 Sit-Ups
100 Step-Ups
1 Mile Run
Workout of the Day 04-02-21
Conditioning
30 Minutes, As Many Rounds as Possible
Partners Alternate Movements
1-2 Rope Climbs
150 Meter Run
8/10 Calorie Bike
8 Front Squat 95/65, 155/105
16 PVC Jump Overs
Workout of the Day 04-01-21
Strength
3 Sets
3-5 Weighted Chin-Ups
10ea Copenhagen Planks
Conditioning
20 Minutes, Every Minute on the Minute
10 Dumbbell Bench Press 50/35, 70/50
15 Kettlebell Sumo DL Hi-Pull G/Y, R/G
50m SA Front Rack Carry ea.
75 Jump Rope / Double Unders
Workout of the Day 03-30-21
Conditioning
40 Minutes
Bike/Row/Run for 20:00 and then switch type of cardio
@ Minutes 0,8,16,24,32
5ea Turkish Sit-Up + Strict Press at the top each time
10 Alternating Goblet Cossack Lunge
@ Minutes 4,12,20,28,36
8 Quadruped Row each
8 Single Arm Kettlebell Swing each