4/5/2021

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Light-Moderate complex of: 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat WORKOUT FOR TIME 4 ROUNDS 5 Power Snatch (155/105) 3 Burpees Over the Bar Immediately Into… 6 ROUNDS 3 Power Snatch 5 Burpees Over the Bar

4/2/2021

STRENGTH 6-6-6* Deadlift *Build to a Heavy weight WORKOUT AMRAP x 14 MINUTES 3 Deadlifts (275/185) 4 Box Jumps (24/20) 200m/150m Row* *Meters increase 50m each after each full round

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 […]

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) […]

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 […]

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