Monthly Archives: March 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

“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 […]

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-

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

21.3

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) […]

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

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 […]

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

21.2

WORKOUT EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14) MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press MIN 2 — Row or Bike, […]

BENCHMARK WORKOUT “END OF THE RAINBOW” FOR TIME 800m Run Immediately Into… 5 ROUNDS 36 Double Unders 18 Russian KB Swing (53/35) 6-9 Reps Gymnastic Pull (Athlete Choice)* Immediately Into… 800m Run *Gymnastic Pull Options… Strict Ring Row Strict/Kipping Pull-Up Chest to Bar Pull-Up