Month: November 2018

Saturday, December 1st 2018

4 ROUNDS P1: 100m Run P2: Squats with slamball -> Slam balls -> Up-Downs -> Plank Alternating Slamball Taps* PARTNER WORKOUT 2 ROUNDS FOR TIME 1 Mile Run* 100 Wall Balls (20/14) 100 Burpees *Partners alternate 400m at a time on run. Reps of Wall Ball and Burpees can be split in any manner, one works while …
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Friday, November 30th 2018

  WARM UP AMRAP X 6* 30 Single Unders 10 Alt. DB Renegade Rows 5 Devils Press STRENGTH 4 SETS 10 DB Bench Press 8 Ring Rows (Feet Elevated) 1:00 Side Plank each side -Rest 1:00- WORKOUT 5 ROUNDS FOR TIME 10 Right Arm Hang DB Snatch (50/35)|(35/20) 30 Double Unders 10 Left Arm Hang …
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Thursday, November 29th 2018

  WARMUP AMRAP X 10:00 10 DB Bent Over Row 5 Inchworms with 2 Push-ups 10 Straight Leg Sit-ups 5/5 Single Arm DB Strict Press WORKOUT 4 SETS AMRAP x 4 MINUTES 3 Power Clean (205/145)|(135/95) 6 T2B 9 Push-ups -Rest 1:00 between sets- COOL DOWN 5:00 of Flow Stretching

Wednesday, November 28th 2018

  GENERAL WARM UP 3 Rounds 5/5 Windmills w/light DB 5 Kang Squats w/PVC 5 OH Squats 30′ OH Duck Walk STRENGTH OH SQUAT 5-5-5-5 WORKOUT EMOM x 14 MINUTES 7 OHS or Front Squat (75/55) | Empty Bar 7 C2B Pull-ups

Tuesday, November 27th 2018

  WARM UP EMOM X 9:00 Min 1 – Bike Min 2 – 20 Plate Hops + Calf Stretch Min 3 – Step Ups EXTENDED WARM UP Round 1: 25m Bird Peckers -> 25m Toy Soldiers -> 20 Step Ups (20″) Round 2: 25m Elbow to Instep -> 25 Meter High Knees -> 10 Box …
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