Saturday April 10, 2021

Saturday April 10, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets 2-3/leg Alt. Box Step Ups (12/8”) *use barbell on back or DB’s + 30s of optional core hold B. 5 sets of 30s of Plate Ground to Overhead (15/10kg) 30s rest 30s of Reaching Squats with Plate (15/10kg) 30s rest 30s of Twists...
Friday April 9, 2021

Friday April 9, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets 1-2 Sumo Deadlifts @ 30×2 + 5-15 T2B or Pole Sit-ups B. For time (20 min CAP) 20-15-10-5-10-15-20 Cal Bike Deadlifts (50/35kg) or use 2x KB’s Wallballs (20/14#) C OPTIONAL Core 3-5 sets of 30s work; 15s rest...
Thursday April 8, 2021

Thursday April 8, 2021

WORKOUT OF THE DAY  A. EMOTM for 30 min 1st: 30 DU’s or 60 Singles 2nd: 10-15 Burpees 3rd: 15-20 KBS (50/35#) B. OPTIONAL Core 3 sets of 1 min Max reps of exercise 30s rest 1 min Max hold of exercise 30 s rest...
Wednesday April 7, 2021

Wednesday April 7, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets 4-6 Push Press + 4-6 Strict Pull-ups (weighted) or 2-3 Negatives *BB or DB B. 5 Rounds of (15 min CAP) 0.3m Bike 10 HSPU or Seated DB Press 10 Pull-ups or 15 Ring Rows C Tabata (8 min) Plank Hold Superman...
Tuesday April 6, 2021

Tuesday April 6, 2021

WORKOUT OF THE DAY A .Every 2 min x 5 sets 1-2 Front Squats @ 32×1 *3s down, 2s in bottom, explode up, 1s at top + Optional 5-10/leg Jumping Lunges after each set B. 2000m Row for time (20 min CAP) at min 4 stop and complete 30 DB manmakers (30/20#) before...
Monday April 5, 2021

Monday April 5, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets 1 Squat Snatch + 3 Hang Squat Snatch OR Every 2 min x 5 sets 10 Alt. DB Snatch + 3-5 Broad Jumps B. 3 Rounds of (10 min CAP) 10/side DB Hang Power Clean & Jerks (50/35#) 50 DU’s or 100 Singles C. Accumulate (10 min CAP)...
Sunday April 4, 2021

Sunday April 4, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets 2-4 Front Squats @ 32×1 *3s down, 2s in bottom, explode up, 1s at top + Optional 5-10/leg Curtsey Squat after each set B .EMOTM for 15 min 1st: 10-15 Medball Squat Clean 20/14#) 2nd: AMRAP Single Skips 3rd: 5-10/Side...
Saturday April 3, 2021

Saturday April 3, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets 2-4 Sumo Deadlifts @ 30×2 + 5-15 T2B or Pole Sit-ups B. For time (25 min CAP) 60-40-20-10 reps of Cal Row Burpees DB Hang Clean & Jerk (50/35#) C. OPTIONAL Core 5 sets of 30s of work; 15s of rest Twists with object...
Friday April 2, 2021

Friday April 2, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets 3-5/leg Alt. Box Step Ups (12/8”) *use barbell on back or DB’s + 30s of optional core hold B. 45s of work;15s of rest x 4 sets Cal Bike Glute Bridge Cal Row Plank up Dows or Plank Jacks Plate G2OH 1 min rest...
Thursday April 1, 2021

Thursday April 1, 2021

WORKOUT OF THE DAY A. 6 min AMRAP 10 Pull-ups or 15 Ring Rows 15 S2OH (40/30kg) or use DB’s 20 Wallballs (20/14#) Rest 3 min 6 min AMRAP 1000m Row Max Burpees Over Rower in remaining time Rest 3 min 6 min AMRAP 1 mile Bike 20 T2B or Hanging Knee Raises Max Slamball...