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07MAR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

5 Min of:
5 Bootstraps
5 Squat Thoracic Rotations e/s
5 Cobra Push-Ups

2 Min of:
Row/Bike/Run

5 Min of:
30′ Crab Walk Forward
30′ Crab Walk Backward
60′ Side Shuffle Shuttle

 

[intro] STRENGTH[/intro]

Power Jerk 2-2-2-2-2

 

Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.

[intro] CONDITIONING[/intro]

4 Rounds for Time:
300M Run
21 Push Presses 95/65
12 Lateral Burpees over the Bar

 

[intro] EXTRA WORK
[/intro]
15 Minutes @ Moderate Pace:
15 Band Pull-Aparts
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold

06MAR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

A)
100M Stiff-Legged Row
then, two rounds:
8 Sumo Inch Worms
8 Lateral Box Step-Ups 30/24
B)
150M Stiff-Legged Row
then, three rounds:
15′ Walking Lunge
10 Beat Swings
5 Bicep Curls (light)
C)
200M Stiff-Legged Row

 

[intro] CONDITIONING[/intro]

 

17.2

RX

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

 

SCALED

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

04MAR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

On Coach

 

[intro] STRENGTH[/intro]

3 Working Sets of:
Floor Press x 8-10
Rest 60s
Slider Tuck-Ups x 12
Rest 60s
Supine Ring Rows x 10-15
Rest 60s

 

[intro] CONDITIONING[/intro]

EMOM 24:
MIN 1 – Farmer’s Carry x 75′
MIN 2 – Strict Press x 8-12
MIN 3 – Weighted Hollow Rocks x 10-20

03MAR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

EMOM 10, alternating:
a) 0:40s Row
b) 3 Power Clean from Hip + 3 Front Squat + 3 Hang Clean from Below Knee

 

Barbell: Perform at least first two sets with empty bar. Add weight from there as technique allows. No one needs to finish heavier than 115#/75#.

[intro] STRENGTH[/intro]

Hang Clean 5-5-5-5

 

Build over all four sets. The top set should be tough, but manageable.

 

[intro] CONDITIONING[/intro]

AMRAP 20:

Teams of 3

Athlete’s complete full rounds, then switch:
12/9 Calorie Row
9 Box Jump-overs (24/20″)
12 Wall Balls 20/14

 

1:2 work-to-rest ratio, intensity should be HIGH each set!

2MAR17

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[quote] WORKOUT OF THE DAY [/quote]

 

[intro] PREP[/intro]
4 Sets @ Easy Pace:
10 Goblet Reverse Lunges
10 Tap Swings on Pullup Bar
Row 200m

 

[intro] STRENGTH[/intro]

Front Squat 2RM

TIMECAP: 20:00

 

[intro] CONDITIONING[/intro]

With a partner, alternating complete rounds for 7 rounds each:

10 Overhead Squats (115/75)
10 Toes-to-Bar

Cash Out: 150 Calorie Row or 180 calorie bike, switching as needed

 

 

[intro] EXTRA WORK[/intro]

15 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlifts/side
10 Half Kneeling Split Squats/Side
10 Sumo Good Mornings

01MAR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

10 Minutes @ Easy Pace:
25′ Inchworm
5 Standing Broad Jumps
10 Russian Kettlebell Swings + 5 American Kettlebell Swings
5 Standing Broad Jumps

 

[intro] STRENGTH[/intro]

Push Press 3-3-3-3

 

Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

[intro] CONDITIONING[/intro]

10 Rounds for Time:
4 Chest to Bar Pull-Ups
4 Strict HSPU
20 Double Unders

28FEB17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] RECOVERY[/intro]

4 Sets of:
10 Alternating Deadbugs
20 Mountain Climbers
5 Hip Airplanes e/l
10s Standing Straight Leg Raise Hold e/l

 

[intro] STRENGTH[/intro]

15 Minutes @ Moderate Pace:
10 Half Kneeling Landmine Press/side
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold

 

[intro] CONDITIONING[/intro] (optional)

A)
EMOM 10:
100M Sprint
B)
Every 3:30 for 5 Sets:
400M Run