Workout of the Day 11-25-17
Workout of the Day 11-25-17
Strength
4 Sets
3-4 Front Squat 4011 (Clean, Front Squat, Hang Squat Clean, Front Squat)
1:30 Rest
5-8 Strict Pull-Up 3110
1:30 Rest
Conditioning
3 Rounds, 15 second transitions
45 Seconds: Bear Crawl (HS Walk Distance)
45 Seconds: Renegade Rows
45 Seconds: Walking Lunges
45 Seconds: Row/Bike/Run
1:30 Rest
Rock Your Body 11-19-17
Rock Your Body 11-19-17
7 Minutes Stations
A1. 5 Superplank Pushups, 10 Vaultovers, 5 D-Ball Cleans
A2. Abs and Sled Push
B1. 5 Burpee Pullups, 10 Lateral Jumpovers, Rotational MedBall Slams
B2. Seated Sled Pull & 5 High Pull Thrusters
Rock Your Body 11-12-17
Rock Your Body 11-12-17
6 Rounds of 5 Minutes
A. Calorie Bike, Ropes: Yeti and Rainbow Slams
B. Row Meters, Gorilla Squats, 1+1/4 Kettlebell Squats
C. SkiErg, Jump Rope, Dumbbell Press
Rock Your Body 11-05-17
Rock Your Body 11-05-17
Battle Rope Tabata
20 Minute AMRAP of Bodyweight Movement
Battle Rope Tabata
Rock Your Body 10-30-17
Rock Your Body 10-30-17
6 Rounds
1 Minute Stations
Dumbbell Clean and Press, Dumbbell Snatch
Box Step Overs, Toe Taps
Kettlebell Swings, Hi Pulls, Squats
Bike & Jump Rope
Heavy Carries
Rock Your Body 10-23-17
Rock Your Body 10-23-17
Circuits
Battle Ropes
Kettlebells
Dumbbells
Speed Ladder
Sandbag
Rock Your Body 10-16-17
Rock Your Body 10-16-17
15 Minute EMOM
Kettlebell Swing Clean and Press
Deadlift
Squat Thrust Hi Pull
15 Minute AMRAP
18 Calorie Bike
Shoulder Tap Drags
Sled Pull
Rock Your Body 10-09-17
Rock Your Body 10-09-17
Ropes!
Seated Rainbows
Kneeling Alternating Slams
Yeti
Rock Your Body 10-02-17
Rock Your Body 10-02-17
Tabata vs. 3 Minute AMRAPs
Bike and Snatch
Stepovers and Thrusters
Burpees and Swings
Rock Your Body 09-25-17
Rock Your Body 09-25-17
Mixed Ladders
4-8-12-16-20 Calorie Bike
20-16-12-8-4 Dumbbell Press
40-60-80-100-120 Double Unders
20-18-16-14-12 Goblet Squats
18-14-10-6-2 D-Ball Cleans
10-12-14-16-18 Medball Slams