Month: July 2019

Tuesday, July 23rd 2019

WARM-UP AMRAP x 6 MINUTES :20 OH Plate Walks 7/7 DB SeeSaw Press :20 Hollow Body Hold 10 Strict Knees to Chest 5 Tempo Push-ups (3331) STRENGTH 7-5-3-7-5-3 Strict Press @Moderate-Heavy -Rest 2:00 b/t Sets- WORKOUT AMRAP x 14 MINUTES 8 Burpees 10 Knees to Elbows 50′ SA DB Overhead Lunge (35/25)* *25′ on L- …
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Monday, July 22nd 2019

WARM-UP AMRAP x 8 MINUTES 200m Row 10 Wall Ball Thrusters 5/5 Elbow to Instep With Rotation 5 Bootstrap Stretches STRENGTH 5-3-1-5-3-1 Back Squat @Moderate-Heavy -Rest 2:00 b/t Sets- WORKOUT 3 ROUNDS FOR TIME 250m Row 15 Wall Ball (20/14) 15 DB Hang Power Clean (Athlete Choice, Moderate-Light)

Friday, July 19th 2019

WARM-UP 3 ROUNDS 10 Up-Downs – 7 Burpees – 5 Burpee Step Overs 10 Strict Press – 7 Push Press – 5 Push Press 10 Deadlifts – 7 Front Squats – 5 High Hang Muscle Clean STRENGTH/SKILL EVERY 1:00 FOR 8 SETS 3 TNG Clean & Jerks* *Keep loading moderate-heavy and focus on barbell cycling. …
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Thursday, July 18th 2019

WARM-UP TABATA 8 SETS (:20 ON / :10 OFF)* Single Unders *Steadily progress through to Double Unders each round. Into… 3 ROUNDS 10 KB Front Rack Reverse Lunges STRENGTH/SKILL EVERY 3:00 FOR 4 SETS 10 Tempo Box Dips (3111) or Ring Dips (3111) :30 L-Hang Hold 15 Tempo Banded Face Pulls (2111) WORKOUT “TABATA” 8 …
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Wednesday, July 17th 2019

WARM-UP 3 ROUNDS 1:00 Bike (Rd 1 EZ–Rd 2 Mod–Rd 3 Hard) 5/5 Single Leg RDL w/ empty barbell 5 Scap Pull Ups – Strict Pull Ups – Kipping Pull Ups STRENGTH 5-4-3-5-4-3 Deadlift @Moderate-Heavy -Rest 1:30 b/t Sets- PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 14 MINUTES 10 Deadlifts (Athlete Choice, Moderate) 8/6 …
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