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Month: July 2019

Thursday, August 1st 2019

WARM-UP 200m Run — 250/150m Row — 2 ROUNDS… 25ft High Knees 25ft Butt Kickers 10 Leg Swings/leg STRENGTH 3 SETS :30 Side Plank (R) 30 Russian Twists :30 Side Plank (L) 30 Russian Twists -Rest 1:00 b/t Sets- WORKOUT FOR TIME 50/40 Cal Bike -Rest 2:00- 1000/750m Row -Rest 2:00- 800m Run

Wednesday, July 31st 2019

WARM-UP 3 ROUNDS (6 MINUTE CAP) 10 Air Squats 6/6 Box Step-up 5/5 Single Arm Ring Rows 100m Run STRENGTH EMOM x 14 MINUTES MIN 1 – 7 Tempo Front Squats (30X1)* MIN 2 – 15 Supinated DB Curls (Moderate) *Increase weight each Set on FS. WORKOUT “DOUBLE AMRAP” AMRAP x 4 MINUTES 6 Box …
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Tuesday, July 30 2019

WARM-UP AMRAP x 7 MINUTES* 10 KB Deadlifts 7 RKBS 5/5 SA KB Front Squat 3 Up-Downs STRENGTH/ SKILL ON A 7:00 RUNNING CLOCK… Build to Moderate Set of 5 DBL KB Clean WORKOUT 5 ROUNDS FOR TIME 5 DBL Russian KBS (35/26) 5 DBL KB Cleans 5 DBL KB Front Squats 5 DBL KB …
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Monday, July 29th 2019

WARM-UP 9 ROUNDS, :20 WORK/ :10 REST MOVEMENT 1 – Plate Deadlifts MOVEMENT 2 – Mountain Climbers MOVEMENT 3 – Plate Strict Press WORKOUT AMRAP x 8 MINUTES 50m Run 10 Plate G2OH (35/25) 5 Push-ups

Saturday, July 27th 2019

Workout PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 12 MINUTES 200m Run -Rest 1:30- AMRAP x 12 MINUTES 4 Push-ups 8 KB Swing (53/35)|(35/26) 16 Double Unders *P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16. OPTIONAL COOL DOWN …
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