6/1/2020

Strength
3×5 Tempo Back Squat (2121)
building
(stay light if you did Murph Saturday)

Metcon
FOR TIME
800m Run
40 Wall Balls (20/14)
40 Slam Balls (30/20)
40 Walking Lunges
400m Run
20 Wall Balls
20 Slam Balls
20 Walking Lunges

6/1/2020

At Home
WARM-UP 1:00 Cardio Choice
into… AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice

STRENGTH
4 SETS ON A 12:00 CLOCK
3 DB Hang Squat Clean
5 Renegade Rows
7 DB Thrusters

FULL-BODY WORKOUT
4 SETS FOR MAX REPS
1:00 – DB Hang Squat Cleans
1:00 – Tuck-ups
1:00 – DB Thrusters
1:00 – Hollow Hold
-1:00 Rest b/t Sets-

COOL DOWN/FINISHER
3 SETS
:30 Side Plank (R)
:30 Side Plank (L)
:30 Russian Twists
Mobility

5/29/2020

Skill
EMOM 5 minutes
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

Workout
AMRAP x 6 Minutes
2, 4, 6, 8…
Hang Power Cleans (115/75)
Toes to Bar

Rest 2:00

AMRAP x 6 Minutes
2, 4, 6, 8…
Hang Power Cleans (115/75)
Toes to Bar

5/28/2020

Warm-Up
2:00 Cardio
:30 Rest
:30 Jumping Jacks
:30 Alt Samson Stretches
:30 Rest
:30 Single DB Swings
:30 High Knees

Strength
3 rounds
10 DB Push Press w/ slow lower
7/7 DB Forward Lunges

Workout
3 sets
AMRAP x 4 minutes
15 Single Arm DB Push Press Left
15 Single Arm DB Push Press Right
10 Single Arm DB Up Down Left
10 Single Arm DB Up Down Right
Max Single DB Lunges in remaining time
Rest 1:00 b/t Sets

5/28/2020

AMRAP x 20 minutes
10 Front Squats (135/95)
40 Double Unders
15 Up-Downs
1:00 Wall Sit
40 Double Unders
15 Up-Downs
1:00 Plank Hold

5/27/2020

At Home Workout

Warm-up
1:00 Cardio
20 Sit-ups
40 Mountain Climbers
80 Single Unders

AMRAP x 5 minutes
50 Mountain Climbers
50 Flutter Kicks

10:00 clock
2:00 Cardio
2:00 Max Double Unders
50 Plank Rotations
Max Wall Sit for remaining clock

Rest 2:00

8:00 clock
1:00 Cardio
1:00 Max Double Unders
50 Plank Rotations
Max Wall Sit for remaining clock

Mobility

5/27/2020

Strength
3×5 Tempo Deadlift

3 Rounds for time:
500 m Row
24 Sit-ups
15 Deadlifts
1:00 Rest

 

5/26/2020

Strength
3×5 Tempo Strict Press (2121)
(keep loading, slight increase from last week)

Metcon

For Time
15-15-15
Cal Bike
20-20-20
Box Step-up (24/20)
10-10-10
Push Press (115/75)(95/65)

 

5/26/2020

At Home Workout

Warm-Up
1:00 Cardio Choice
EMOM x 4 Minutes
Min 1 – :45 Single DB Press
Min 2 – :45 Single DB Front Squats

Push x Pull Strength
EMOM x 10 Minutes
Min 1 – :50 Max Slow DB Renegade Row (row in plank position)
Min 2 – :50 Max 3 Air Squats + Tall Jumps

Push x Pull Workout
EMOM x 15 Minutes
Min 1 – :50 Max Single DB Front Squat
Min 2 – :50 Max DB Slides
Min 3 – :50 Max Burpees over DB

Mobility

5/22/2020

At Home Workout

Warm-Up
1:00 Cardio Choice
EMOM x 4 Minutes
10 Single DB Russian Swings + Max Sit-Ups

Strength
3 Sets in 10:00
6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Up-Downs

Metcon
EMOM x 5 Minutes
:45 Max Up-Downs
2:00 Rest
EMOM x 5 Minutes
:45 Max DB Hang Power Clean
2:00 Rest
EMOM x 5 Minutes
:45 Max DB Renegade Row

Mobility