Workout of the Day 09-09-20
Conditioning
3 Rounds
Minutes 1-4: 800 Meter Run
Minutes 5-6: 20 Dumbbell Hang Clean+ 20 Sprawl/Burpees
Minutes 7-8: 20 Box Jumps + 20 Kettlebell Sumo Deadlift Hi-Pull
Minutes 9-12: 800 Meter Row
Workout of the Day 09-08-20
Strength
3 x 6 Push Press 30X2
Conditioning
15 Minutes, As Many Rounds as Possible
100 Single Unders (Double Unders)
20 Deadlift 135/95 (185/125)
:30 Deadlift Hold
40 Weighted Step-Ups 35/25 (50/35)
Workout of the Day 09-07-20
Strength
10 Minutes, Every 2:00 Complete:
8 Box Squat
Conditioning
4 Rounds
Partner I Go, You Go, Full Rounds
15 Kettlebell Swings G/Y
12-15 Calorie Bike/Row
Competitor
4 Rounds
Partner I Go, You Go, Full Rounds
12-15 Calorie Bike/Row
15 Kettlebell Swings R/G
Barbell 09-06-20
Upper Option
10-9-8-7-6-5-1-1-1
Bench Press & Chin-Up
3 Rounds
12 DB Snow Angels
12 Front Raises
12 Reverse Fly
Tuesday
3 x 5 Jumping Back Squat
5-4-3-2 Back Squats
3 x 15 HEAVY Tempo Dual DB Squat
Finisher TBD
Thursday
3 x 5 Deadlift
3 x 3 Deadlift
2 x 25 Deadlift
3 x 5 5Pause Hip Thrust
Finisher TBD
Endurance 09-07-20
Monday
No Class Due to Holiday, but feel free to give this one a try!
4 Rounds: Every 5:00 Run 1000 Meters
then,
4 x 400 Meter Run, rest 2:00 b/w efforts
Workout of the Day 09-06-20
Strength
Bench Press 3 x 5
Conditioning
3 Rounds
10 Bench Press 105/75, 205/135
150 Jump Rope, 100 Double Unders
100 Meter Dual Front Carry Y/B, G/Y
Workout of the Day 09-05-20
Conditioning First!
18 Minutes w/ a Partner
Partner 1: 400 Meter Run
Partner 2: 20 Step-Ups 35/25, 50/35
20 Sumo Deadlift Hi-Pull 65/55, 95/65
20 Goblet or Front Squat
Strength
3 x 5 Deadlift
Workout of the Day 09-04-20
Conditioning
16 Minutes, As Many Rounds as Possible
400 Meter Run
10 ManMakers 25/15, 40/30
rest 2:00
16 Minutes, As Many Rounds as Possible
500 Meter Row / Bike
3 Turkish Get-Up each B/P, G/Y
Workout of the Day 09-03-20
Strength
10 Rounds, Every 1:30 Complete
1 Squat Clean Thruster + Power Clean + Push Press
Conditioning
6 Minutes
14-12-10-8-6-4 Dumbbell Hang Squat Clean Thrusters 30/20
*As Many Sprawl in time Remaining
Competitor
6 Minutes
54 Dumbbell Hang Squat Clean Thrusters 50/35
As Many Burpees in Time Remaining