Tuesday October 26, 2021

Tuesday October 26, 2021

WORKOUT OF THE DAY  SPIRIT WEEK #2: TEAM DAY  A. Build to a 5 RM Press in 12 min *Use BB or DB’s B. 10 min AMRAP S2OH (60/40kg) or use DB’s *Every time you drop your BB/DB’s you must complete 3 Burpees to continue *BB/DB can be rested on body at anytime but when...
Monday October 25, 2021

Monday October 25, 2021

SPIRIT DAY #1: CRAZY SOCK/HAIR DAY WORKOUT OF THE DAY  A. “20.2” 20 min AMRAP 4 DB Thrusters (50/35#) 6 T2B or Hanging Knee Raises 24 DU’s or 50 Singles B. Tabata Sit-ups into Tabata Plank Hold into Tabata DB Side...
Sunday October 24, 2021

Sunday October 24, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets Back Squat; 2reps @ 32×2 B. 4 sets of 1 min of Alt. DB Snatch (35/25#) 1 min of Cal Bike 1 min of Single Arm DB Thrusters (35/25#) 1 min of Cal Row 1 min of Sit-ups 1 min...
Saturday October 23, 2021

Saturday October 23, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets Power Clean Cluster; 1.1.1 OR Every 2 min x 5 sets 4 DB Power Cleans + 20-30s Core Hold of choice B. 5 sets of 1 min AMRAP of 5/side DB Hang Clean & Jerk (40/35#) 5 Pull-ups rest 2 min *continue where you left off each...
Friday October 22, 2021

Friday October 22, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets Front Squat; 2 reps @ 32×2 B. 5 sets of 3 min of work: 1 min of rest 500m./400m Row Max reps in remaining time of 3 Power Snatch + 3 Hang Power Snatch + 3 Back Squats *BB @ 40/30kg or use DB’s...
Thursday October 21, 2021

Thursday October 21, 2021

WORKOUT OF THE DAY 3-5 sets in 15 min of A1. Press; 2 reps @ 30×2; 30s rest A2. Strict Pull-up (weighted) AMRAP; 2 min rest B. 14 min AMRAP 10 S2OH (60/40kg) or use DB’s 10 Burpees 10 Cal Row C. 5 min AMRAP 30s Ring Support 15 Sit-ups 16 Plank Hip Touches...
Wednesday October 20, 2021

Wednesday October 20, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets Power Snatch Cluster; 1.1.1 Or Every 2 min x 5 sets 4 Alt. DB Snatch + 20-30s core hold of choice B. 6 sets of 30s of DU’s 30s of Plate G2OH (20/15kg) 30s of Cal Bike 30s of Alt. DB Snatch (50/35#) 60s Rest...
Tuesday October 19, 2021

Tuesday October 19, 2021

WORKOUT OF THE DAY  A. 10 min to work on T2B OR EMOTM for 10 min 7-9 T2B A. For total time 21-15-9 reps of S2OH (40/30kg) Walking Lunes rest 5 min 9-15-21 reps of S2OH (40/30kg) Walking Lunges C. 5 sets of 20s of Reaching Sit-ups 20s of Side Plank Hold (alt. sides...
Monday October 18, 2021

Monday October 18, 2021

WORKOUT OF THE DAY 3 to 5 sets in 15 min of A1. Deadlift; 2 reps @ 30×3; 30s rest A2. AMRAP HSPU or seated DB press; 2 min rest B. EMOTM  24 min 1st: AMRAP Burpees 2nd: Rest 3rd: AMRAP KBS (50/35#) 4th: Rest 5th: AMRAP Cal Row 6th:...
Sunday October 17, 2021

Sunday October 17, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets Power Clean Cluster; 2.2 OR Every 2 min x 5 sets 6 DB Power Cleans + 20-30s Core Hold of choice B. 5 sets of 1 min AMRAP of 10 Plate G2OH (20/15kg) 3 Muscle-ups (bar or ring) or 3 Push-ups + 3 Pull-ups/Ring Rows rest 2 min...