Workout of the Day 11-05-20
Strength
8-5-3
Strict Pull-Up or Bent Over Row
Conditioning
3-4 Rounds for Quality
20 Kettlebell Crush Press G/Y, R/G
:30 Front Leaning Rest
10ea Single Arm Kettlebell Row
20 Banded Pull Aparts
Workout of the Day 11-04-20
Conditioning
30 Minutes, As Many Rounds as Possible
10 Kettlebell Swings G/Y, R/G
12 Sprawl Box Step-Up or Burpee Box Jump
15 Medball Cleans 20/14, 30/20
200 Meter Run
300 Meter Row
Workout of the Day 11-03-20
Strength
8-5-3
Front Squat or Overhead Squat
Conditioning
5 Rounds:
10 Dumbbell Step Ups 30/20
10 Dual Dumbbell RDL
50 Jump Rope
Competitor
1 Round
50 Dumbbell Step Ups 50/35
50 Dual Deadlift
250 Double Unders
Workout of the Day 11-02-20
Strength
10 Minutes, Every Minute on the Minute
3 Position Power Clean
Conditioning
20 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
8 Hang Power Clean 95/65
10 Calorie Bike Sprint
Competitor
20 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
15/12 Calorie Bike Sprint
2 Hang Power Cleans 225/155
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