4/1/2021

STRENGTH
6-6-6*
Push Press
*Build to a Heavy weight

WORKOUT
EMOM x 16 MINUTES
MIN 1 – 8 Push Press (Athlete Choice)*
MIN 2 – 20 Wall Balls (20/14)
MIN 3 – 25 Sit-Ups
MIN 4 – :45 Max Wall Ball Taps

3/31/2021

“Life’s a Team Sport”
-by Chris Wissing
W/ Partner
100/80 cal AAB
100 HSPUs
80/65 cal row
80 DB OH walking lunge (50/35)
60 synchro Ab-mat situps
60 synchro air squats
40 synchro burpees
40 MUs (ring or bar)

*scale MUs to banded C2B/or ring rows
*scale OH DB lunge to walking lunge
*scale HSPU with mats/ or Pike push-ups
*keep tears and complaints to yourself
*if it looks hard it’s because life is hard…that’s why you have a partner
40 min cap
We look forward to your visits Wissing family!

3/30/21

STRENGTH
3 SETS
12 Alt. DB Arnold Presses
12 Alt. DB Upright Rows
-Rest 1:30 b/t Sets-

WORKOUT
“TABATA”
8 ROUNDS EACH (:20 ON/ :10 OFF)
TABATA 1 – Double Unders
TABATA 2 – Russian KB Swings (53/35)
TABATA 3 – Single DB Push Press (50/35)
-No Rest b/t Each Tabata-

3/29/2021

STRENGTH
6-6-6*
Back Squats
*Build to a Heavy weight

WORKOUT
10 ROUNDS FOR TIME
10 Goblet Squats
8 Sit-ups/Candlesticks/Hollow Rocks

3/25/2021

STRENGTH
EMOM x 8 MINUTES
MIN 1 – 10 DB Floor Press (Athlete Choice)*
MIN 2 – Max Controlled Sit-Ups**
*Building Optional
**Feet weighted down with DB,
hands behind the head. Control
range of motion up and down.

WORKOUT
3 SETS FOR QUALITY
:30 Max Slam Balls (30/20)
4 Turkish Get-Up (L) (Athlete Choice, Moderate)
8 Supported DB or KB Bent Over Row (L)
:30 Max Crossbody Mountain Climbers
4 Turkish Get-Ups (R)
8 Supported DB or KB Bent Over Row (R)
-Rest 1:00 b/t Sets-

3/24/2021

SKILL
3 SETS FOR QUALITY
10/10 Single Leg Weighted Glute Bridge-Ups (20X1)*
15 Supermans
*DB or Wall Ball resting on hips.

WORKOUT
2 SETS FOR TIME*
50/40 Cal Row
Immediately Into…
4 ROUNDS
10 Wall Balls (20/14)
30 Double Unders
-Rest 3:00 b/t Sets-
*set includes row

3/23/2021

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex…
1 “Deep” Power Snatch +
2 “Deep” Hang Power Snatch

WORKOUT
AMRAP x 5 MINUTES*
16 Hang Snatch (75/55)
16 Tuck-Ups
16/13 Cal Bike
-Rest :30-
AMRAP x 5 MINUTES
16 Hang Snatch
16 Tuck-Ups
16/13 Cal Bike
-Rest :30-
AMRAP x 5 MINUTES
16 Hang Snatch
16 Tuck-Ups
16/13 Cal Bike

3/22/2021

STRENGTH
9-7-5
Front Squat*
*Set 1 – Moderate
Set 2 – Moderate-Heavy
Set 3 – Heavy

BENCHMARK WORKOUT
“POINT BREAK”
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)
Bar Facing Burpee