Thursday January 13, 2022

Thursday January 13, 2022

WORKOUT OF THE DAY  A. Every 2 min x 5 sets 8 DB Floor Press with a twist *Dumbbell Floor Press with Twist – OPEX Exercise Library – YouTube B. For total Cals/Skips 3 sets of 2 min of (5 Pull-ups/Ring Rows + 10 Push-ups + 15 Squat Jumps) x2 Cal bike in...
Wednesday January 12, 2022

Wednesday January 12, 2022

WORKOUT OF THE DAY A. 5 sets of (up to 15 min) Front Rack Walking Lunges; 3/leg *use BB or DB’s *rest 2 min between sets B. 10 Rounds for time of (20 min CAP) (1 Deadlift + 1 Power Clean + 1 Thruster + 1 Jerk) x 4 8 Burpees *BB at 50kg or use...
Tuesday January 11, 2022

Tuesday January 11, 2022

WORKOUT OF THE DAY  A. Every 2:30 min x 5 sets 10-15 Sumo Deadlift *with BB or 2x KB’s B. For time (20 min CAP) 50 Cal Row 40 Alt. DB Snatch (50/35#) 30 Walking Lunges with DB 20 T2B or Hanging Knee Raises 10 Bar Muscle ups or 30 C2B Pull-ups + 30 Ring Dips...
Monday January 10, 2022

Monday January 10, 2022

WORKOUT OF THE DAY  3 sets of (up to 15 min) A1. 5-10 C2B Pull-ups or Pull-ups/R.R.;10s rest A2. 10 Press (from the floor); 10s rest A3. 5-10 C2B Pull-ups or Pull-ups/R.R.; 2 min rest *must clean up barbell to press weight or can us DBs B. For total reps 5 sets of 1...
Sunday January 9, 2022

Sunday January 9, 2022

WORKOUT OF THE DAY  A. EMOTM for 20 min 1st: 1 Press 2nd: 2 Push Press 3rd: 3 Push Jerk 4th: 4 Split Jerk *can adjust weight as needed (DB’s/KB’s) B. 5 sets of 45s of work; 15s of rest Burpee C2B Pull-ups or Pull-ups or Ring Rows Cals on machine of choice...
Saturday January 8, 2022

Saturday January 8, 2022

WORKOUT OF THE DAY  3 set @ SUSTAINED effort 8 min AMRAP 21-15-9 reps of Slamballs Plank “Drags” with Slamballs Squats with Slamball Twists with Slamballs Cal Row in remaining time *use a 25/15# Slamball *rest 3 min...
Thursday January 6, 2022

Thursday January 6, 2022

WORKOUT OF THE DAY  A. Up to 5 sets of (15 min CAP) 12/10 Cal Row then 3, 3, 2, 2, 2 Back Squat or 10, 10, 8, 8, 8 Goblet Squat *rest 2 min between sets B. For time (10 min CAP) 5-4-3-2-1 reps of Ring Muscle-ups Bodyweight Clean & Jerks OR 10 min AMRAP 1 Pull-ups...
Wednesday January 5, 2022

Wednesday January 5, 2022

WORKOUT OF THE DAY A. EMOTM for 20 min 1st: Single Leg DB Romanian Deadlift Left x 5-10 reps 2nd: Single Leg DB Romanian Deadlift Right x 5-10 reps 3rd: AMRAP Hollow Body Rocks 4th: Rest * https://m.youtube.com/watch?v=pJewPISyHjw B. 4 Rounds for time of 350m Row 8...