Workout of the Day 10-14-20
Conditioning
30 Minutes, As Many Rounds as Possible
Partners Alternate Movements
5 Pull-Ups / Renegade Rows
10 Single Arm Dumbbell Snatch 50/35
15 Calorie Bike
20 Sit-Ups
25 Calorie Row
Competitor
30 Minutes, As Many Rounds as Possible
Partners Alternate Movements
5 Muscle-Ups
10 Single Arm Dumbbell Snatch 70/50
15 Calorie Bike
20 Toes to Bar
25 Calorie Row
Workout of the Day 10-13-20
Strength
12-10-8
Front Squat or Overhead Squat
Conditioning
5 Rounds
15 Front Squat 95/65
400 Meter Run
Competitor
"Nancy"
5 Rounds
400 Meter Run
15 Overhead Squat 95/65
Barbell 10-11-20
Upper Option
Warm-Up: 3 x 10 DB Bench & Chin-Up
5-1-5-1-5-1-5 Bench Press (focus on the heavy 5's)
3 x 15 Bent Over Row
3 x 15 Z-Press
Tuesday
3 x 10 Pause Squat
3 x 8 Back Squat
3 x 15 Strict Press
1 x 400 Meter Sled Drag
Thursday
3 x 10 Deficit Deadlift
3 x 8 Deadlift
3 x 15 Bent Over Row
1 x 400m Sled Push
Endurance 10-12-20
Monday
1 x 1600 Meter Run
2 x 800 Meter Run
4 x 400 Meter Run
4 x 200 Meter Run
Rest as needed to maintain faster than 5k pace
Workout of the Day 10-12-20
Strength
8 Rounds
Every 1:30
Clean Pull + Hang Power Clean + Power Clean
Conditioning
6 Rounds
8 Burpee or Sprawl to Step Up (unweighted)
8 Dumbbell Power Clean 40/30
Competitor
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Over 24/20
Power Clean 165/115
Workout of the Day 10-11-20
Strength
15-15-12 Snatch Grip Deadlift
Conditioning
4 Rounds
100 Meter Farmer's Carry G/Y, R/G
15 D-Ball Cleans 70/50, 100/70
250 Meter Row
Workout of the Day 10-10-20
Conditioning
20 Minutes, As Many Rounds as Possible with a Partner, Alternate Movements
10 Dumbbell Push Press 35/25 (155/105)
10 Kettlebell Swings Y/B (R/G)
10 Box Jumps 20/16 (30/24)
Workout of the Day 10-09-20
Strength
3 Sets:
8 Half Kneeling Landmine Press/side
20 Floor Wipers
Conditioning
5 Rounds
8 Dumbbell Hang Squat Cleans 30/20#
8 Push Ups
Competitor
21-15-9
Dumbbell Hang Squat Cleans 50/35#
Handstand Push Ups
Workout of the Day 10-08-20
Strength
3 x 10
Strict Pull-up or Bent Over Row
Conditioning
18 Minutes, As Many Rounds as Possible
10 Renegade Rows w/ Push-Up 30/20, 40/30
10 Step Back Lunge
200 Meter Run