SKILL
EMOM x 9 Minutes
Min1: 8/8 Goblet Split Squats
Min2: 5-7 Strict Pulls-ups
Min3: :50 Ez Row
WORKOUT
3 Rounds for time
500m Row
30 Lunges
15 Ring Rows
30Slam Balls (30/20)
6/8/2020
WARM-UP
1:00 Cardio Choice, into…
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs, into…
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
FULL-BODY STRENGTH
E2MOM x 14 MINUTES
10 DB Romanian Deadlifts
8 DB Bent Over Rows
6 DB Ground to Overhead
FULL-BODY WORKOUT
ON A 3:00 RUNNING CLOCK…
Cardio Choice 1
-Rest 1:00-
ON A 2:00 RUNNING CLOCK…
Cardio Choice 2
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :45 DB Muscle Clean
MIN 2 – :45 Burpees Over DB (Score is Reps)
FINISHER
ON A 4:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank*
*Every time you break, perform 15 Push-Ups then…
MOBILITY
6/8/2020
Strength
3×5 Tempo Strict Press (1111)
Building
Metcon
4 Rounds
50 Double Unders
15 Push Press (95/65)
10 Toes to Bar
-1:30 Rest between sets-
6/5/2020
At Home
WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats
FULL-BODY STRENGTH
EMOM x 5 MINUTES
12 Alt. DB Snatch + Max Double Unders
-2:00 Rest
EMOM x 5 MINUTES
12 Alt. DB Power Clean + Max Double Unders
FULL-BODY SPRINT WORKOUT
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Alt. DB Hang Snatch
TABATA 2 – Plyo Push-ups
TABATA 3 – Sit-Ups
TABATA 4 – DB Ground to Overhead*
*Hold DB by both heads, parallel to body
-1:00 Rest b/t Tabatas-
FINISHER + MOBILITY
AMRAP x 5 MINUTES
20 Alt. Bicycle Kicks
20 Tuck-ups
20 Russian Twists then…
MOBILITY
6/5/2020
METCON
EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 20 Alt DB Snatches (50/35)
MIN 3 – 15 Hand Release Push-ups
6/4/2020
STRENGTH
12 Minutes
3×5 Tempo Front Squat (1111)
Building
METCON
Every 3:00 x 4 Sets
12 Front Squats (135/95)
12 Burpee to Bar
6/4/2020
At Home
WARM-UP
1:00 Cardio Choice into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats
PUSH x PULL STRENGTH
4 SETS FOR MAX REPS
1:00 – DB Sumo Deadlifts
1:00 – DBL DB Overhead Hold
1:00 – DB Slides
PUSH x PULL WORKOUT
5 SETS AMRAP x 3 MINUTES
10 DB Sumo DL High Pulls
7 Tuck Jumps
-Rest 1:00 b/t Sets-
MOBILITY
6/3/2020
At Home
WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
BODYWEIGHT PUMP
5 SETS ON A 10:00 CLOCK…
1:00 Cardio Choice
12 Burpees
(Score is Each Set for Time)
FULL-BODY SWEAT WORKOUT
EVERY 4:00 FOR 5 SETS
30 Alt. Jumping Lunges
30 Air Squats 30 Glute Bridge-Ups*
then in the remaining time… Max Plank Hold
*Check clock after last rep of Glute Bridge-Up for time
FINISHER
EMOM x 5 MINUTES
12 DB Hammer Curls + Max Gun Hold
then…
MOBILITY
6/3/2020
STRENGTH
E2MOM x 12 Minutes
1 Snatch Deadlift
1 Hang Power Snatch
1 Power Snatch
METCON
AMRAP x 12 Minutes
5 Power Snatches (115/75)
15 Box Jump Overs
25/20 Cal Row
6/2/2020
At Home
WARM-UP
1:00 Cardio Choice, then…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs
PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – 20 DB Push Press
MIN 2 – 15 Goblet Upright Rows
MIN 3 – 10 DB Up-Downs
PUSH x PULL WORKOUT
AMRAP x 15 MINUTES
50 Double Unders
12 DB Seesaw Row
12 DB Floor Press
1:00 DB Floor Press Hold (In Glute Bridge)