7/1/2020 At Home

WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES
8 Goblet Lunges +
8 Single DB Strict Press

BODYWEIGHT PUMP
AMRAP x 5 MINUTES
10 Alt. Bicycle Crunches
10 Glute Bridge-Ups
10 Leg Lifts

FULL-BODY SWEAT WORKOUT
EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES
12 Up-Down + Tall Jump
12 Crossbody Mountain Climbers*
24 Plank Shoulder Taps
*1 Rep = L + R

FINISHER + NCMOBILITY
AMRAP x 5 MINUTES
7 DB Around the World (L)
7 DB Around the World (R)
14 Standing Skull Crushers
then… MOBILITY

7/1/2020

STRENGTH
ON A 12:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex
2 Power Clean + 2 Hang Power Clean

WORKOUT
FOR TIME
800m Run Immediately
Into…
5 ROUNDS
12 Toes to Bar
6 Power Clean (135/95)
6 Hang Power Clean

6/30/2020 At Home

WARM-UP
1:00 Cardio Choice into…
AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
12 DB Chest Flys (:02 Pause at Top)
12 DB Upright Rows (:02 Pause at Top)

PUSH x PULL WORKOUT
AMRAP x 12 MINUTES
24 DB Alt. Hang Snatch
24 Alt. Jumping Lunges
24 Sit-Ups

MOBILITY

6/30/2020

SKILL
EMOM x 12 MINUTES
MIN 1 – :50 Double or Triple Under Practice or Reps
MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps

WORKOUT
EVERY 3:00 FOR 5 SETS
15 Burpees
30 Air Squats
50 Double Unders
Score is total time

6/29/2020 At Home

WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES 20 Jumping Jacks + 20 DB Toe Taps

STRENGTH
EMOM x 12 MINUTES
MIN 1 – :45 Slow DB Front Squats
MIN 2 – :45 Slow DB Romanian Deadlift
MIN 3 – :45 Tuck Hold (Score is Weight)

WORKOUT
EMOM x 8 MINUTES
MIN 1 – Max DB Squat Clean
MIN 2 – Max Double Unders
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – Max Burpee Over DBs
MIN 2 – Max Squat Hold (Score is Reps)

FINISHER
AMRAP x 5 MINUTES
:30 Plank Hold
25 Plank Rotations

6/29/2020

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk

WORKOUT
15-12-9-6-3
Deadlift (155/95)
Push Jerk
Complete a 200m Run after each full set

6/26/2020

STRENGTH
ON A 15:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex
1 Snatch Deadlift +
1 Hang Power Snatch +
1 Power Snatch

METCON
AMRAP x 12 MINUTES
50 Double Unders
7 Power Snatches (115/75)
50 Double Unders
7 Push Press

6/25/2020

STRENGTH
5 SETS ON A 12:00 CLOCK…
3/3 DB Turkish Get-Ups*
*Perform 3 reps in a row on one-side then 3 reps in a row on the opposite side.
Execute perfect reps. Rest as needed b/t sets.

METCON
FOR TIME
400m Single DB Suitcase Carry (50/35)
20 Single DB Burpees
60 Weighted Step-Ups (24/20)
20 Single DB Burpees
400m Single DB Suitcase Carry

 

6/24/2020

METCON
EVERY 5:00 FOR 5 SETS
15 Toes to Bar
25 Slam Balls (30/20)
400m Run
-Rest Remaining Time b/t Sets-

6/23/2020

STRENGTH
5 SETS
1 High Hang Power Clean +
2 Hang Power Clean +
3 Front Squat
Start Moderate and Build to Heavy

METCON
3 ROUNDS FOR TIME
15 Hang Squat Cleans (135/95)
35 Sit-Ups