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
Monthly Archives: May 2020
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 – […]
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 […]
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 […]
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 […]
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 […]
5/22/2020
Skill 4 sets for Quality 5 Pull-ups 10 Push-ups 15 Air Squats Metcon AMRAP 20 Minutes 800m Run 500m Row 30 Box Step-ups (24/20) 25 Slam Balls 20 Wall Balls (20/14) 3-5 Wall Walks
5/21/2020
Strength 3×5 Tempo Deadlifts (2121) Metcon 4 Rounds 12 “Library” Deadlifts (185/125) 50 Double Unders/Single Unders Rest :30 between rounds