Workout of the Day

Wednesday 3.11.20

Wednesday 3.11.20

A. Warmup:
DROM
3 sets of:
:30 Bar Hang
15 Barbell Bent Rows
10 Barbell Thrusters

B. 3 rounds of:
In 2:00 complete:
15 Push Press
In 5:00 Complete:
400m Run
21 KB Swings
12 Pullups

C. Cooldown:
50 Banded Pull Aparts
50 Archer Pulls

CORE HOMEWORK:
3 x :30 One Arm Planks, ea.
-Rest as needed between sets

Burn: (9:30a)
OTM for 20:00
E: 15 SDHP / 15 Box Jumps
O: 15 Wall Balls
*Alternate rounds between SDHP and Box Jumps

Finisher:
3 x :30 One arm Planks, ea,
-rest as needed between sets

Workout of the Day

Tuesday 3.10.20

Tuesday 3.10.20

A. Warmup:
DROM
3 sets of:
Max effort Hanging leg raise
15 Back Extensions
10 Goblet squats

B. 5 rounds of:
15/10 Ski erg cals
30 Single DB weighted Step-ups
60 Double Unders
*Keep at a convo pace.

C. Cooldown:
4:00 pancake stretch

D. CORE HOMEWORK:
5 x 10 Weighted Hollow Rocks

Workout of the Day

Monday 3.9.20

Monday 3.9.20

A. Warmup:
2 x 1:00 Banded Shoulder Distraction, ea.
DROM
Then,
Hang Power Clean Warmup

B. Hang Power Clean, 2RM

C. For time:
21-15-9

Hang Power Clean
Ring Dips -or- Pushups

D. Cooldown:
2:30 Lizard Stretch, ea.

CORE HOMEWORK:
100 V-Ups

Burn: (9:30am)
DROM
5-10-15-20-25-30-35-40-45-50 Double Unders
*10 Ski Erg Cals After each round
-sub 10 to 100 single unders

Finisher:
100 V-Ups

Workout of the Day

Saturday 3.7.20

Saturday 3.7.20

Teams of 2:
For time:
6 minute bar hang

Each break = 800m weighted run + 50 Pushups
*Once 1 partner breaks you both have to start the run.

CORE HOMEWORK:
2 x lower case alphabet

Workout of the Day

Friday 3.6.20

Friday 3.6.20

A. Warmup:
400m run
DROM
Every 2:00 for AHAP
2 Strict Press,
Start with 60% of your heaviest set on 4’s
*Add 5 lbs every 2:00

B. For time:
100/70 Ski Erg Calories

C. Cooldown:
5 sets of:
10 banded pull aparts (front)
10 banded pull aparts (top)
10 banded bear hugs

CORE HOMEWORK:
100 Unbroken KB Swings

Burn: (9:30am)
DROM
3 rounds for time:
25 Wall Balls
25 Push Press
25 Box Jumps
25 SDHP
25 Calorie Row
1:00 Rest

Workout of the Day

Thursday 3.5.20

Thursday 3.5.20

A. Warmup:
DROM
3 sets of:
10 Good Mornings w/ bar
10 Back Squats
5 Front Squats

B. Front Squat 2-2-2-2-2
Find a heavy 2. Looking for 5-10#’s heavier than last week.
You may be able to hit a current 1RM for 2 reps.

C. For time:
1.5 Miles on Assault Bike

D. Cooldown:
2:30 Couch Stretch, ea.

CORE HOMEWORK:
5 x 20 Hollow Rocks
-rest as needed between efforts

Workout of the Day

Wednesday 3.4.20

Wednesday 3.4.20

A. Warmup:
DROM
Oly Warmup:
Sotts Press 5 x 5
Muscle Snatch 5 x 4
Overhead Squat 5 x 3

B. For time:
800m Run
21 Hang Power Clean & Jerks
600m Run
15 Hang Power Clean & Jerks
400m Run
9 Hang Power Clean & Jerks

C. Cooldown:
3 x 10 Single Arm DB Rows, ea.
3 x 10 Lateral Step-ups

CORE HOMEWORK:
100 GHD Situps
*decrease reps as needed. Break as needed.

Burn: (9:30am)
For time:
50 Wall balls
2 mile bike
50 Alternating DB Snatch
1.5 mile bike
50 Straight leg situps
1 mile bike

Finisher:
Max effort plank hold

Workout of the Day

Tuesday 3.3.20

Tuesday 3.3.20

A. Warmup:
5:00 Assault Bike -or- Ski Erg
DROM
5 sets of:
:20 Static Ring Hold
1 around the world, each way
10 Strict T2B
15 GHD Situps

B. “Jackie”
1000m Row
50 Thrusters, 45/35
30 Pullups

C. Cooldown:
100 Banded Pull Aparts
4:00 Pancake Stretch

CORE HOMEWORK:
3 sets of:
10 Suitcase DL, ea.
1:00 Plank

Workout of the Day

Monday 3.2.20

Monday 3.2.20

A. Warmup:
DROM
3 sets of:
10 Banded Good Mornings
7 Goblet Squats
5 Scap Pushups

B. Every 2:30 x 7
5 Deadlifts
*add weight each set
10 Bar Facing Burpees

C. Cooldown:
3:00 Lizard Stretch, ea.

CORE HOMEWORK:
:20 on / :10 off x 8
Hollow Holds

Burn: (9:30am)
AMRAP in 18:00
21-15-9
DB Thrusters
Ring Rows
1000m Row
*complete all thrusters and Ring rows before the row then go back to thrusters and ring rows

Finisher:
:20 on / :10 off x 8
Hollow Holds

Workout of the Day

Saturday 2.29.20

Saturday 2.29.20

Teams of 3:

250 Assault Bike Calories
10 Devils Press

*1 members bikes, one does Devils Press, one rests. Switch stations when 10 Devils Press are completed.
Recommendation: Bike -> Devils Press -> rest

CORE HOMEWORK:
800m Double Overhead KB Carry