by Derek | Mar 9, 2022 | Uncategorized
WORKOUT OF THE DAY A. Every 8 min for 5 sets 5 Lateral Burpees Over DB’s 10 Alt. DB Snatch (50/35#) 15 Wallballs (20/14#) 1 mile bike
by Derek | Mar 8, 2022 | Uncategorized
WORKOUT OF THE DAY A. Every 2 min x 6 sets Alternate between 5 Back Squats 5 Front Squats *so 1st set do BS, 2nd set do FS, 3rd set do BS….etc B. 10 sets of 1 min of work; 1 min of rest 10 Wallballs (20/14#) Row in remaining time *score is total meters over 10...
by Derek | Mar 7, 2022 | Uncategorized
HAPPY INTERNATINAL WOMENS DAY WORKOUT OF THE DAY A. EMOTM for 15 min 1st: 8 Single Arm Deadlfit with DB Left 2nd: 8 Single Arm Deadlfit with DB Right 3rd: 20-30s Hollow Body Hold B. 7 min AMRAP 3 Pull-ups or Ring Rows 3 Thrusters (40/30kg) or use DB’s then 6/6,...
by Derek | Mar 6, 2022 | Uncategorized
WORKOUT OF THE DAY 5 sets of (up to 12 min) A1. Press x 5 reps; 10s rest A2. Front Plank Hold 30-60s; 2 min rest B. For time (20 min CAP) 1 mile Bike 30 Alt. DB Snatch (50/35#) 20 HSPU or Seated DB Press 1 mile Bike 20 HSPU or Seated DB Press 30 Alt. DB Snatch 1 mile...
by Derek | Mar 5, 2022 | Uncategorized
WORKOUT OF THE DAY A, EMOTM for 10 min 1st: 8 Front Squats 2nd: Cal Bike @ easy pace B. 5 sets of 2 min AMRAP 5 Burpees 10 KBS (50/35#) 2 min rest *continue where you left off each round
by Derek | Mar 4, 2022 | Uncategorized
WORKOUT OF THE DAY 5 sets of (up to 12 min) A1. 10 DB Floor Press; 10s rest A2. AMRAP Deficit Push-ups or Push-ups; 2 min rest B. For time (20 min CAP) In Teams of 2 or complete on own with only 30 reps of each movement 50 Power Cleans 500m Row + 0.8/0.6 mile Bike 50...
