7/8/2020

Workout “Death Row” EMOM x 20 Min Min 1: 20/15 Cal Row Min 2: 15 Burpees Finisher For Quality 30-50 Strict Pull-Ups

7/8/2020 At Home

WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Front Squats* *Hold DB Across Chest BODYWEIGHT PUMP EMOM x 8 MINUTES MIN 1 – 12 Tuck-ups + Max Tuck Hold MIN 2 – 12 Up-Downs […]

7/7/2020 At Home

WARM-UP 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into… EMOM x 2 MINUTES :30 Single Unders :30 Burpees STRENGTH 5 SETS ON A 15:00 CLOCK 10 Slow DB Forward Raises 10 Slow Arnold Presses 10 Seesaw Bent Over Rows* *1 Rep of Seesaw Row = L Row + R […]

7/7/2020

Strength EMOM x 10 Min Min 1: 8-10 DB Arnold Press Min 2: 10-12 Bent Over Row *Loading should be moderate-heavy or heavy Workout 6 Rounds For Time 15 Air Squats 10 DB Split Jerk (50/35) 40 Double Unders Time Cap: 12 Minutes

7/6/2020

Workout AMRAP x 18 Min 7 Ring Muscle-Ups OR 10 Burpee Pull-ups 10 Deadlifts (275/195) 35 Sit-Ups Finisher 1:30 Tuck Hold 1:30 Plank Hold 1:30 Hollow Hold 1:30 Plank Hold

7/3/2020 At Home

WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 SA Russian DB Swing (R) 10 SA Russian DB Swing (L) 5/5 Single DB Deadlift STRENGTH 3 SETS FOR MAX REPS 1:00 – DB Sumo Deadlift 1:00 – Tuck-Ups 1:00 – Wall Sit -No Additional Rest b/t Sets- WORKOUT E2MOM x 10 MINUTES 10 Tuck […]

7/3/2020

SKILL EMOM x 10 MINUTES Min 1 – :50 Bike @ Moderate Pace Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings WORKOUT 4 ROUNDS FOR TIME 20 Alt. Single DB Up-Downs (50/35) 25 Pull-Ups

7/2/2020 at Home

WARM-UP 2:00 Cardio Choice into… 3 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – DB Alt. Snatch *Both movements = 1 Set STRENGTH 6 SETS ON A 15:00 CLOCK 12 DB Suitcase Shrugs 12 DB Strict Press 12 Single DB Front Raise WORKOUT 3 SETS FOR MAX REPS 1:30 […]

7/2/2020

WORKOUT AMRAP x 25 MINUTES 500m Row 20 KB Goblet Reverse Lunges (70/53) 20 Russian KB Swing :30 KB Front Rack Hold (L) :30 KB Front Rack Hold (R)