Sunday May 9, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets Push Jerk; 6-8 reps + Optional 20-30s Core Hold B. Every 5 min x 4 sets 400/300m Row 12 Deadlifts 9 Hang Power Cleans 6 S2OH 3 Burpees Over Bar *rx is 70/50kg. Can use BB or DB’s C. 5 sets of Every 30s switch between...

Saturday May 8, 2021

WOKROUT OF THE DAY  A. Every 2 min x 5 sets 4-6/leg Rear Foot Elevated Split Squat *use a 16” or 12” box B. 8 min AMRAP 10 Sit-ups 20 Box Jumps with step down (24/20”) 0.3 mile Bike 2 min rest 8 min AMRAP 10 Shoulder Taps 20 Goblet Squats (50/35#) 0.3 mile Bike C. 3...

Friday May 7, 2021

WORKOUT OF THE DAY  A. 5 sets of 2 min AMRAP of 10 Cal Row 5 Buprees Over Rower 1 min rest *continue where you left off each round 2 min rest 5 sets of 2 min AMRAP 10 Plate G2OH (15/10kg) 10 Twists with Plate (15/10kg) 1 min rest *continue where you left off each...

Thursday May 6, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets 8-10 Good Mornings with BB or DB + 10-15 Glute Bridges B. 5 Rounds for time of (25 min CAP) 500m Row 21 KBS (50/35#) 12 KB SDLHP (50/35#)

Wednesday May 5, 2021

WORKOUT OF THE DAY  Every 2 min x 5 sets 6-8 Press with BB or DBs + 12-17 Banded High Pulls with 2s pause at top of each rep 15 min AMRAP 15/12 Cal Bike 15 S2OH (40/30kg) or use DBs 5 min AMRAP 1 Sit-up 1/side Twist Add 1 rep to each movement each...

Tuesday May 4, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets 4 Back Squats + 4 Front Squats OR 8-10 DB Front Squats + 5 Goblet Squats with 2s pause in bottom For time (15 min CAP) 75 DUs or 150 Singles 50 Wallballs (20/14#) 25 Burpees 50 Wallballs (20/14#) 75 DUs or 150 Singles C. 3...

Monday May 3, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets 8-10 Bent Over Row with BB or DB’s + 10-15 Push-ups *Pause for 1s at top of each row B. 25 min AMRAP 0.6 mile Bike 30 Hand Release Push-ups 30 Box Jump Overs (24/20”) 30 Slamballs...
Sunday May 2, 2021

Sunday May 2, 2021

WORKOUT OF THE DAY  A. Every 2:30 min x 5 sets 6-8 per leg Rear Elevated Foot Split Squat with BB or DB’s *use a 16” or 12” box B. 3 sets for total reps 1 min Wallballs (20/14#) 1 min Push Press (30/25kg) 1 min KBS (50/35#) 1 min Cal Row 1 min...
Saturday May 1, 2021

Saturday May 1, 2021

WORKOUT OF THE DAY  A. 7 sets of 1 min AMRAP of 10 Burpees 10 KB SDLHP (50/35#) 1 min rest *continue where you left off each round 2 min rest 7 sets of 1 min AMRAP of 10 Slamballs (25/15#) 5/side Slamball Press (25/15#) 1 min rest B. 3-5 sets of 20 V-ups 30s Superman...
Friday April 30, 2021

Friday April 30, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets 10-12 Good Mornings with BB or DB + 10-15 Glute Bridges B. 3 sets of (25 min CAP) 12-9-6 reps of Deadlifts (60/40kg) or use KB(s) Cal Row 30 DU’s or 60 Singles *rest 2 min between...