Thursday January 27, 2022

Thursday January 27, 2022

WORKOUT OF THE DAY  A. 5 sets of Front Squat x 6 reps with BB or x 10 reps with DB’s *rest 1-2 min between each set B. 10 Rounds for time (25 min CAP) 10 Alt DB Snatch (50/35#) 10 DB Push Jerks (50/35# per hand) 5 DB Facing...
Wednesday January 26, 2022

Wednesday January 26, 2022

WORKOUT OF THE DAY  Complete at Moderate effort A. 10 min AMRAP 12 Alt DB Snatch (50/35#) 16 Goblet Squats(50/35#) 20 Cal AB Rest 5 min between A & B B. 10 min AMRAP 200m Row 20 Slamballs (25/15#) 20 Goblet Reverse Lunges with Ball (25/15#) Rest 5 min between B...
Tuesday January 25, 2022

Tuesday January 25, 2022

WOKROUT OF THE DAY  A EMOTM for 15 min 1st: at 0s and 30s complete 3-5 C2B Pull-ups or Pull-ups or Ring Rows 2nd: 1-3 Wall Walks or attempts 3rd:  30s Hollow Body Hold B. 10 min AMRAP 6 Power Cleans (60/40 kg) 12 Pull-ups or Ring Rows 24 DUs or 50 Singles C. HS hold/...
Monday January 24, 2022

Monday January 24, 2022

WORKOUT OF THE DAY 5 sets of (20 min) A1. Bent Over Row x 5-8 reps @ 31X1 A2. Floor Press x 5-8 reps @ 21X1 A3. 60s Plank *use BB or DB’s B. 5 sets of (15 min) 2 min work: 1 min rest 10/8 Cal Bike 10 DB Reverse Lunges (40/30#) AMRAP Thrusters in remaining time (35/25...
Sunday January 23, 2022

Sunday January 23, 2022

WORKOUT OF THE DAY A. For time 50-40-30-20-10 Cal AB Box Jump Overs (24/20) DUs or x2 Singles  B. Core 3-5 sets 5 hollow body rocks + 5 v ups + 5 tuck ups + 10second hollow body hold *aim to do set unbroken then rest after each set as needed ...
Saturday January 22, 2022

Saturday January 22, 2022

WORKOUT OF THE DAY  A. Reverse Tabata (12 min) 10 sec work: 20 sec rest alt. between Beat Swings T2B or Hanging Knee Raises Hollow Body Hold B. 20 min AMRAP 20 Hang Power Cleans (40/30kg) 20 HSPU or seated DB Press 20 Front Squats (40/30kg) or use DB’s...
Thursday January 20, 2022

Thursday January 20, 2022

WORKOUT OF THE DAY A. Every 2:30 min x 5 sets 1 Power snatch + 1 Hang squat snatch + 1 OHS *may also spend the time to work on snatch technique and work with lighter weights and higher reps Or Every 2:30 min x 5 sets 8 Double DB Snatch + 4 Double DB Hang Snatch + 2 DB...
Wednesday January 19, 2022

Wednesday January 19, 2022

WORKOUT OF THE DAY  A. Every 2 min x 5 sets Push Press 6, 5, 5, 4, 4 *us BB or DB’s B. 30 min @ easy pace 250m row 10 Alt. DB TGU (35/25#) 10 Alt. Goblet Curtsey Lunge (35/25#) 20 Cal Bike 10 Burpee Step-ups (24/20″) 5/arm DB OHS or Goblet Squats (35/25#)...
Tuesday January 18, 2022

Tuesday January 18, 2022

WORKOUT OF THE DAY  A. RMU progression/practice (10-15 min) B. For time In 12 min complete 21-15-9 reps of Cal row T2B or Hanging knee Raises Deadlifts (100/70kg) or use KB’s *rest remainder of time *score is time or CAP + missed reps into In 12 min complete 3...