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Month: August 2019

Friday, August 8th 2019

3 ROUNDS 6 Med Ball Goblet Squats 6 KB Sumo Deadlift 6 Medball Strict Press -:30 Rest- 3 ROUNDS 10 Alt. Lunges 6 KB High Pulls 6 Wall Ball Shots STRENGTH EMOM x 14 MINUTES MIN 1 – 8 Hang Power Cleans (Light-Moderate) MIN 2 – 12 Alt. Front Rack Lunges WORKOUT AMRAP x 11 …
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Thursday, August 8th 2019

WARM-UP AMRAP x 4 MINUTES 5 Cal Bike 5 Jumping Air Squats 5 Calorie Row 5 Up Downs STRENGTH TABATA 8 SETS, :20 WORK/ :10 REST TABATA 1 – Banded Plank Hold TABATA 2 – Sit-ups WORKOUT 3 SETS 500m Row 25/20 Cal Bike 400m Run -2:00 Rest b/t Sets-

Wednesday, August 7th 2019

WARM-UP AMRAP x 5 MINUTES 3 Burpees 7 Sit-ups 10 Alt. Shoulder Taps STRENGTH EMOM x 14 MINUTES MIN 1 – 5 Tempo Deadlift (30X1)* MIN 2 – 15 DB Floor Press *Increase weight each Set. WORKOUT FOR TIME 10-9-8-7-6-5-4-3-2-1* DB Suitcase Deadlift (35/25) DB Strict Press *5 Up-Downs after each full round. -12:00 Hard …
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Tuesday, August 6th 2019

WARM-UP 3 ROUNDS (7 MINUTE CAP) 8/6 Cal Row 6/6 SA KB Deadlifts– 6/6 SA RKBS– 6/6 KB Strict Press 12 Tuck-ups– 12 Alt. V-ups– 12 Knees to Chest STRENGTH/SKILL 7 MINUTES TO BUILD TO… Heavy Set of 5 DBL KB Clean to Press WORKOUT AMRAP x 15 MINUTES 8 Toes to Bar 5/5 SA …
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Monday, August 5th 2019

WARM-UP AMRAP x 5 MINUTES 50m Shuttle Run 8 Tempo Air Squats (30X1) * 8 Ring Rows STRENGTH EMOM X 14 MINUTES MIN 1 – 5 Tempo Back Squats (30X1)* MIN 2 – 20 Alt. DB Hammer Curls *Increase weight each Set. WORKOUT 5 ROUNDS FOR TIME 50 Double Unders 25 Air Squats 12 Pull-ups


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