Wednesday November 11, 2020

Wednesday November 11, 2020

Lifestyle & Performance  5 Rounds for time (15 min CAP) 12 Deadlifts (70/45kg) or 20 KB deadlifts 9 Hang Power Cleans(70/45kg) or 15 KBS 6 Jerks (70/45kg) or 6/side KB S2OH *rest 1 min between rounds. rest 5 min For time (15 min CAP) 20 Thrusters or use DB’s...
Tuesday November 10, 2020

Tuesday November 10, 2020

Lifestyle & Performance Every 2 min x 8 sets 5/leg Alternating DB Lunges + 30s Side plank with leg raise OR With a 16 min Running clock Find a heavy 5 reps for Back Squat 8 sets of 1 min AMRAP 10 Goblet Squats (50/35#) Single Skips in remaining time 1 min...
Monday November 9, 2020

Monday November 9, 2020

Lifestyle & Performance Every 30s for 5 min 2-3 DB Power Cleans OR Every 30s for 5 min 1 Power Clean 10 sets of (20 min CAP) 5 Burpees 10 KBS (50/35#) *rest same as work between
Sunday November 8, 2020

Sunday November 8, 2020

Lifestyle & Performance Every 30s for 5 min 2-3 Push Press 2 sets  of 3 min Max Cal Bike or Row 1 min rest 2 min Max Strict HSPU or Seated DB Press 1 min rest 1 min Max Strict Pull-ups or Ring Rows 1 min...
Saturday November 7, 2020

Saturday November 7, 2020

Lifestyle & Performance Every 2 min x 7 sets 8-10 Goblet Squats + 30s Bicycle Kicks OR Every 2 min x 5 sets 8-10 Back Squats 5 sets of 30s of work; 30s of rest Wallballs (20/14#) Single Skips Ring Dips or...
Friday November 6, 2020

Friday November 6, 2020

Lifestyle & Performance Every 2 min x 7 sets 10 KBS + 10/side KB Plank Touches OR Every 2 min x 5 sets 1 Power Snatch + 1 Hang Power Snatch For 10 sets (20 min CAP) 200m Row or 0.2 mile bike 10 Slamballs rest same as work If time Accumulate 3 min in Hollow Body...
Thursday November 5, 2020

Thursday November 5, 2020

Lifestyle & Performance Every 30s for 5 min 2 Front Squats or 4 DB Front Squats Rest 2 min Every 30s for 5 min 15s Plank Hold 2 sets of 3 min AMRAP 10 Cals 5 Burpee Box Jump Over’s (24/20″) rest 1 min between AMRAP’s 2 sets of 3 min AMRAP 10 Thrusters...
Wednesday November 4, 2020

Wednesday November 4, 2020

Lifestyle & Performance With a 16 min running clock Find a heavy set of 10 Deadlifts OR Every 2 min for 8 sets 10 KB Deadlidts + 30s Superman Hold 6 min AMRAP 1 KBS (50/35#) 1/side KB S2OH (50/35#) 2 KBS 2/side KB S2OH …etc 3 min rest 6 min AMRAP 1 DB Squat...
Tuesday November 3, 2020

Tuesday November 3, 2020

Lifestyle & Performance Every 2 min x 7 sets 4 DB Hang Power Cleans + 30s Deadbugs OR Every 2 min for 5 sets 2 Hang Power Clean + 30s Deadbugs 15 min AMRAP 15/12 Cal Row 10 Hang Squat Cleans (40/30kg) 10 Alt. Front Rack Reverse Lunges (40/30kg) rest 1 min after...
Monday November 2, 2020

Monday November 2, 2020

Lifestyle & Performance Every 30s x 5 min 2-3 Strict Press (with DBs or BB) 90s of work; 90s is rest 5 T2B or hanging knee raises 10 Push-ups 15 S2OH (30/25kg) or use DBs *continue where you left off each round. 3-5 sets of 10/side Half Kneeling Wood Chop with DB...