Thursday February 24, 2022

Thursday February 24, 2022

WORKOUT OF THE DAY  A 4 set of (12 min) 60s work: 30srest 1st:  3 Touch and Go Power Snatch or 6 Alt. DB Snatch + Bar Facing Burpees in remaining time 2nd: 3 Touch and Go Power Clean & Jerk or 6 DB C & J + Lateral Burpees in remaining time B. Max 7 rounds of...
Wednesday February 23, 2022

Wednesday February 23, 2022

WORKOUT OF THE DAY  A. EMOTM for 20 min 1st: 5-10 HSPU or Seated DB Press 2nd: 5-10 C2B Pull-ups or Pull-ups or Ring Rows 3rd: 5-10 Ring Dips or Dips 4th: 5-10 T2B or Hanging Knee Raises B. 15 min AMRAP 8 Cal Bike 16 DB Step Overs (35/25# per hand) (24/20”) 8 Cal Bike...
Tuesday February 22, 2022

Tuesday February 22, 2022

WORKOUT OF THE DAY  A. 15min to find 1 RM Front Squat OR Every 3 min x 5 sets 5 DB Front Squats + 5 DB Goblet Squats + 5/leg Walking Lunge + 30-60 Plank Hold B. 3-5 Rounds for time (25 min CAP) 21 Deadlift (60/40kg) or use DB’s 15 Lateral Burpees Over Bar or DB’s 9...
Sunday February 20, 2022

Sunday February 20, 2022

WORKOUT OF THE DAY A. 10min AMRAP 10 Double DB G2OH (50/35#) 12 T2B or Let Raises 14 Cal Bike 5 min rest between A and B B. 10min AMRAP 10 HSPU or Seated DB Press 15 KBS (50/35#) 20 Cal Row 5 min rest between B and C C. 10min AMRAP 10 OH Walking Lunge (50/35#) 10 C2B...
Saturday February 19, 2022

Saturday February 19, 2022

WORKOUT OF THE DAY  A. 6 sets of (15 min) 2 Front squat with BB or 5 with DB’s *~2 min rest between sets B. 5 sets of Every 4min 10 Deadlifts (80/60kg) or use DB/KB’s 15 Pull-ups or Ring Rows 20 Box Jumps (24/20) *rest the remainder of the 4 min...
Thursday February 17, 2022

Thursday February 17, 2022

WORKOUT OF THE DAY  4-6 sets of (12 min CAP) A1. 10 HSPU or Seated DB Press A2. 5-10 T2B or V-ups 30-60s rest between sets B.10 rounds for time (25 min cap) 20/15 Cal Bike 4 Wall Walks or attempts *adjust reps if...
Wednesday February 16, 2022

Wednesday February 16, 2022

WORKOUT OF THE DAY  A. 6 sets of (20 min) Power snatch 3, 3, 2, 2, 1, 1 0R Every 3 min x 6 sets 8-10 Double DB Snatch + 20-30s per side of side plank B. For time  (15 min) 800m-600m-400m-200m Row 30-24-18-12 reps of Cal Bike 10-10-10-10...

Tuesday February 15, 2022

WORKOUT OF THE DAY  A. 15 min EMOM 1st: 30 DUs or 60 Singles 2nd: 5-10 HSPU or Seated DB Press 3rd: 10 SDLHP (40/30kg) or use a KB B. 10-9-8-7-6-5-4-3-2-1 (20 min CAP) OHS (40/30kg) or Front Squats or use DB’s Lateral Burpees Over Object C. 5 min AMRAP of...