Workout of the Day 09-30-20
Conditioning
3 Rounds
Minutes 1-4: 800-1000 Meter Row
Minutes 5-7: 0.8-1 Mile Bike
Minutes 8-9: 300-400 Meter Run
Minutes 10-11: 10-15 Box Jump + Burpees + Kettlebell Swing
Workout of the Day 09-29-20
Strength
3 x 1 Push Press
Conditioning
5 Rounds
200 Meter Run
8-12 Push Press 75/55, 165/115
Endurance 09-28-20
Monday
1 mile Retest!!
Warm up and cool down with 800s
Will run at the track. Meet at gym and carpool over.
Barbell 09-28-20
Upper Option
Warm-Up: 3 Sets of 10 Ring Rows, 10 Push-Ups, 15 Pull Aparts
15-15-12-10
Dumbbell Incline Bench Press
Strict Pull-Up
Barbell Bench Press
3 Rounds 15 Bent Over Row & 50 Meter Farmers Carry
Tuesday
3 x 5ea RFE Front Jumping Split Squat
3 Rep Max Back Squat
1 x 30 Back Squat
3 x 200m Heavy Sled Drag
3 x 100m Heavy Sled Push
Thursday
2 x 10ea Staggerd Stance RDL
2 x 8 Deadlift
2 x 5 Deadlift
1 x 3 Deadlift
Finisher
Olympic Weightlifting 09-30-20
Wednesday
Skill: Split Jerk
A. Split Jerk 50% 1x3, 60% 2x3, 65-70% 3x3
B. 15 Minutes, Every 2-3 Complete
1 Power Clean + 1 Power Jerk + 1 Split Jerk
C. 3 Round Finisher
25 Meter Sled Push or Pull, as heavy as possible
Workout of the Day 09-27-20
Strength
3 x 2 Bench Press
Conditioning
3 Rounds
12 Dumbbell Bench Press
8ea Single Arm Clean 40/30, R/G
20-30 Calorie Row
Workout of the Day 09-26-20
Conditioning
15 Minutes
Partner I Go, You Go, Alt Movements
15 Kettlebell Sumo Deadlift Hi-Pull G/Y, R/G
15 Kettlebell Swings
10-15 Calorie Bike
Strength
3 x 2 Deadlift
Workout of the Day 09-25-20
Conditioning
35 Minutes, As Many Rounds as Possible
0.6 Mile Bike
50 Lunges
400 Meter Run
30 Med Ball Cleans 20/14, 30/20
20 Sit-Ups / Toes to Bar
10 Dual Dumbbell Bent Row 35/25 / Pull-Ups
Workout of the Day 09-24-20
Strength
15 Minutes, Every Minute Complete:
1 Hang Squat Clean & Jerk
Conditioning
Partners Share as Desired
200 Meter Run, together after each
40 Dual DB Snatch 40/30
40 DB Thruster
40 Dual DB Hang Clean & Jerk
40 DB Deadlift
Competitor
Partners Share as Desired
50 Thrusters 115/85
50 Power Snatch 115/85
50 Clean & Jerk 165/115
50 Deadlift 205/145
*5 Sprawls top of each minute