Wednesday March 31, 2021

Wednesday March 31, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets 4-6 Glute Bridge Floor Press + 5-10 Pull-ups/Ring Rows + 5-10 Dips *BB or DB’s B. 3 Rounds for time (15 min CAP) 500/400 m Row 25 KBS (50/35#) 25 Push-ups C.5 min AMRAP 20 Supermans 30s Side Plank Hold Left 20 Glute Bridges...
Tuesday March 30, 2021

Tuesday March 30, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets 2 Squat Clean + 1 Split Jerk OR Every 2 min x 5 sets 5 DB Hang Squat Clean + 3 DB Jerks + 5/leg Skater Jumps * https://www.youtube.com/watch?v=CaN4zfIPyXU B. EMOTM for 5 min 5-7 Thrusters (30/20kg) or use DB’s 5-7 Lateral...
Monday March 29, 2021

Monday March 29, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets 6-8 Push Press + 4-6 Strict Pull-ups of 2-3 Pull-up Negative *BB or DB B. 20 min AMRAP 6 Strict HSPU or Seated DB Press 12 Plate Ground to Overhead (20/10kg) 12 Box Jump Overs (24/20”) 50 DU’s or 100 Single Skips C. OPTIONAL...
Sunday March 28, 2021

Sunday March 28, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets 5-7/leg Alt. Box Step Ups (12/8”) *use barbell on back or DB’s + 30s of optional core hold B. Every 4 min x 6 sets 250m Row 5 Power Cleans (50/35kg) or 15 KBS 10 S2OH (50/35kg) or use DB’s rest remaining...
Saturday March 27, 2021

Saturday March 27, 2021

WORKOUT OF THE DAY  A. 30 min AMRAP 500m Row 30 Push-ups 0.6 mile Bike 30 Wallballs (20/24#) B. OPTIONAL Core 6 sets of 30s Core hold of choice 30s Core hold of choice 15s Rest
Friday March 26, 2021

Friday March 26, 2021

Friday March 26 A. Every 2 min x 5 sets 1 Deadlifts 1 Squat Clean 1 Hang Squat Clean 1 Jerk *either barbell or do 3 of each movement with DB + Optional Core Hold of your choice after complex B. For time (15 min CAP) 15 Front Squats 30 T2B or Hanging Knee Raises 15...
Thursday March 25, 2021

Thursday March 25, 2021

WORKOUT OF THE DAY  A. Every 2:30 min x 5 sets 6-8 Glute Bridge Floor Press + 5-15 Bent Over Row *BB or DB’s B. EMOTM for 21 min 1st: AMRAP Slamballs (25/15#) 2nd: AMRAP Cal Row 3rd: rest
Wednesday March 24, 2021

Wednesday March 24, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets 4-6 Front Squats @ 32×1 *3s down, 2s in bottom, explode up, 1s at top + Optional 10-20 Air Squats after each set *BB or DBs B. 9 min AMRAP 9 Burpees 9 Hang Power Cleans (30/20kg) or use DB’s 9 Ring Dips or Dips...
Tuesday March 23, 2021

Tuesday March 23, 2021

WORKOUT OF THE DAY A. Every 2 min x 5 sets 8-10 Push Press + 3-5 Strict Pull-ups or 1-2 Pull-up Negative *BB or DB B. 2 Rounds for time (15 min CAP) 750m Row 50 KBS (50/35#) 25 Goblet Squats (50/35#) C. Tabata Bar Hang...
Monday March 22, 2021

Monday March 22, 2021

WORKOUT OF THE DAY  A. Every 2:30 min x 5 sets 4-6 Sumo Deadlifts @ 30×2 + 5-7 Strict T2B or Pole Sit-ups B. For time (17 min CAP) 1 mile Bike 30 Pull-ups 30 Front Squats (60/40kg) 30 T2B 1 mile Bike *barbell from floor OR For time (17 min CAP) 1 mile Bike 50...