7/16/2020 At Home

WARM-UP 2:00 Cardio Choice EMOM x 1 MINUTE :30 Jumping Jacks :30 Alt. Samson Stretches -Rest :30- EMOM x 1 MINUTES :30 Single DB Swings :30 High Knees STRENGTH 4 SETS FOR MAX REPS 1:00 – DB Curl into Around the World* 1:00 – Single DB Tempo Strict Press (2121) 1:00 – Single DB Renegade […]

7/16/20

WORKOUT 6 SETS ON A 4:00 RUNNING CLOCK… 25/20 Cal Bike 15 Up Downs Max Plank Any Variety in Remaining Time Until 4:00 -Rest 1:00 Between Sets-

7/15/20 At Home

DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice 20 Sit-Ups 40 Mountain Climbers 80 Single Unders Cardio Choice Until End… BODYWEIGHT PUMP ON A 5:00 RUNNING CLOCK… 20 Squat Rotations 20 Quad Heel Taps 20 Hollow Rocks 20 Figure-8s* 20 Glute Bridge-Ups Spend Remaining Time in Any Static Hold FULL-BODY SWEAT WORKOUT EMOM […]

7/15/20

SKILL 12 Min Running Clock: 3 x 5/5 (L/R) Single DB Alt. Hang Split Snatch (Building) WORKOUT AMRAP x 15 MINUTES: 10 Alt. DB Hang Snatch (50/35) 15 Knees to Elbow 20 Wall Balls

7/14/2020 At Home

WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES* MIN 1 – :45 Single DB Press MIN 2 – :45 Single DB Front Squats *Hold DB Across Chest STRENGTH AMRAP x 15 MINUTES* 10 Slow Diamond Push-Ups 10 Slow DB Chest Flys 10 DB Pronated Bent Over Rows *Focus on quality of rounds/reps over quantity […]

7/14/2020

STRENGTH EMOM x 12 MINUTES Min 1 – :45 HS Wall Hold or :45 Shoulder Taps Min 2 – 8-10 Sumo Stance Barbell Good Mornings Min 3 – :45 Hollow Hold WORKOUT “DIANE” FOR TIME 21-15-9 Deadlifts (225/155) Handstand Push-Ups

7/13/2020 At Home

WARM-UP 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups STRENGTH 5 SETS ON A 13:00 CLOCK 8 Single Arm DB Sumo DL High Pull (L) 8 Single Arm DB Push Press (L) 8 Single Arm DB Sumo DL High Pull (R) 8 Single Arm […]

7/13/2020

METCON FOR TIME 150 Double Unders 50/40 Cal Row 30 Push Jerks (155/105) 30 Hang Power Cleans 30 Bar Muscle Up or Burpee C2B Pull-Ups 150 Double Unders 50/40 Cal Row

7/10/2020 At Home

WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES 10 Single DB Russian Swing + Max Sit-ups STRENGTH 4 SETS ON A 12:00 CLOCK 3/3 Slow DB Turkish Get-Ups WORKOUT ON A 4:00 RUNNING CLOCK… 20 Hand Release Push-ups 30 Single DB Swings 75 Double Unders -1:00 Rest ON A 6:00 RUNNING CLOCK… 40 Hand […]

7/10/2020

Workout 3 Sets 800m Run 30 Hand Release Push-Ups 20 DB Hang Power Cleans (50/35) *Rest 1:30 b/t sets* Finisher 2-3 Sets 7/7 Single DB Shoulder Press (:01 Pause Overhead) 20 Slow Heel Taps Over DB 20 Slow DB Russian Twist

7/9/2020 At Home

WARM-UP 2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees STRENGTH E2MOM x 12 MINUTES 12 DB Hang Clusters WORKOUT 4 SETS FOR MAX REPS 1:00 – Alt. DB Power Cleans 1:00 – Single DB Floor Press* 1:00 – Single DB Flutter Kicks** […]

7/9/2020

Strength 2-2-2-2-2 Back Squat *Start moderate-heavy and build to heavy 2-Rep Workout For Time: 6-9-15-21 Thrusters (95/65) 15-12-9-6 Box Jumps (30/24)