8/12/2022

WORKOUT 1.) “ANNIE” FOR TIME 50-40-30-20-10 Double Unders Sit-Ups (Score is Time) NOTE: Last Seen 3/30/2021 -Rest 2:00 b/t Part 1 & Part 2- 2.) “KAREN” FOR TIME 150 Wall Balls (20/14)

8/11/2022

WORKOUT AMRAP x 16 MINUTES 1:00 Cardio Choice 8/8 KB/DB Snatch (Athlete Choice, Moderate) 100m OH Walk* 20 Alt. KB/DB Horn Taps *Switch Arms at 50m. POST WORKOUT STRENGTH 3 SETS 10/10 KB Goblet Split Squats* -Immediately Into- 12 Tempo KB RDL @ 30X1 *On 10th rep of each leg, hold bottom of Split Squat […]

8/10/2022

STRENGTH ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep TNG Power Clean NCFIT BENCHMARK WORKOUT “THE HILLS HAVE THIGHS” EMOM x 24 MINUTES MIN 1 – Complete 1 Round* MIN 2 – Max Cal Bike MIN 3 – Rest *1 Round: 1 Power Clean (100% of 3-Rep Power Clean) 4 Box Jumps (24/20) […]

8/9/2022

STRENGTH EMOM x 8 MINUTES MIN 1 – :40 Wall/Box Hollow Body Hold MIN 2 – Complete one of the below options… Option 1: 3-5 Deficit Handstand Push-Ups Or… Option 2: 3-5 Handstand Negatives Or… Option 3: 3-5 Slow DB Strict Press (:03 Lower) WORKOUT FOR TIME 50 Burpees Immediately Into… 8 ROUNDS 5 Handstand […]

8/8/2022

WORKOUT AMRAP x 12 MINUTES 12 Chest to Bar Pull-Ups 36 Double Unders 100m Run -Rest 2:00- AMRAP x 6 MINUTES 6 Pull-Ups 18 Double Unders 50m Run

8/5/2022

SKILL EMOM x 6 MINUTES Practice one of below Pulling Options… Option 1: 2 Hips to Bar + 1 Bar Muscle-Up Or… Option 2: 2 Dynamic Kip Swing + 1 Pull-Up Or… Option 3: 3 Simulated Kip Swing or 3 Jumping Pull-Ups WORKOUT 3 SETS AMRAP x 6 MINUTES* 3 Bar Muscle-Ups 9 Hand Release […]

8/4/2022

EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK… Build up to Workout Weights for Shoulder to Overhead* *Barbell comes from floor. WORKOUT FOR TIME* 10-9-8-7-6 Shoulder to Overhead (135/95) Up-Downs Over Bar Immediately Into… 5-4-3-2-1 Shoulder to Overhead (185/135) Up-Downs Over Bar *After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, […]

8/3/2022

WORKOUT FOR TIME* 200 Russian KB Swings (70/53)|(53/35) 150 Sit-Ups 100/80 Cal Bike 15 Rope Climbs *Partition as needed to complete all reps.

8/2/2022

STRENGTH EVERY 1:30 x 6 SETS* 1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch WORKOUT AMRAP x 15 MINUTES 1 Power Snatches (155/105)* 15 Box Jumps (24/20) 100m Run *Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).