Blog Search

06NOV17

By: 0

WORKOUT OF THE DAY

PREP

2 sets
Kneeling Windmills x 8/side
Banded Pull Throughs x 12
Broad Jumps x 5
Push up position hold x :10 at top and :10 at bottom

STRENGTH

A.
Sumo deadlift
6-6-4-4-2-2

*Increasing weight each set, building on last week’s sets.

CONDITIONING

5 Rounds for Time
20 Double unders
15 Wall balls (20/14)
10 KB snatches (5/arm) (53/35)

EXTRA WORK

A)
2 Sets:
Top of Dip Ring Hold x 10s
Rest 30s
Bottom of Dip Ring Hold x 10s
Rest 30s
B)
3 Sets:
Strict Dips x 4-6
Rings
Dip Bars
Rings with Feet on Ground
Dip Bars with Feet on Ground

04NOV17

By: 0

WORKOUT OF THE DAY

CONDITIONING

(outside)
With a Partner, Alternate 5 Rounds Each:
10 1-Arm Thrusters DB/KB
400’ Shuttle Run
15 KB SDHP
200’ Shuttle Run

ASSISTANCE

3 Sets:
1-Arm Bent Over Row x 10 ea
Rest as Needed
Flutter Kicks x 20-30
Rest as Needed
Banded Clamshells x 12 es
Rest as Needed

03NOV17

By: 0

WORKOUT OF THE DAY

PREP

3 Sets of:
Inch Worm x 5
1-Arm KB Front Squat x 6 ea
Supermans x 10

STRENGTH

Every 3:00 x 6 sets
Back Squat x 3*
6-8 Strict Toe

*First set should be at least 70% of 1RM. Build on each set.

CONDITIONING

A1.
30 Singles, 30 Singles on right, 30 Singles on left, 30 Double Unders

A2.
2 minutes of max double unders or max single unders

B.
AMRAP 12:
8 Chest to Bar Pull-ups
4 Power Snatches (115/85)

02NOV17

By: 0

WORKOUT OF THE DAY

PREP

A)
2 Minute Banded Hip Distraction
B)
3 Rounds:
20 Band Step-Overs
5 Lateral Step-Ups
5 Squat Press Outs
(PREP DEMO)

CONDITIONING

EMOM 30:
1- Row
2- Lateral Goblet Walk
3- Plank hold
4- Farmer’s carry (moderate weight)
5- Bear crawl
*40-45s of work each minute
*Keep your transitions quick, and push yourself to keep moving the entire time.

01NOV17

By: 0

WORKOUT OF THE DAY

PREP

2 Sets of:
KB Halos x 5 each direction
Lunge/ Lunge/ Broad Jump x 5
3 Muscle Clean + 3 Strict Press (light weight)

STRENGTH

Complete quality sets, building in weight for 15 minutes of the following complex:
1 clean + 1 front squat + 1 shoulder to overhead

CONDITIONING

With a Partner:
6 Rounds Each for Time, Alternating Complete Rounds:
12 KB Swings (53/35)
9 HSPU or Push-Ups
6 Burpee Box Jump Overs (24/20)

EXTRA WORK

4 Sets:
Weighted Step-Ups x 8 each leg
Rest as Needed

31OCT17

By: 0

WORKOUT OF THE DAY

PREP

2 Sets of:
Dumbbell Muscle Snatch x 5ea
Duck Walkx 30’ (weight if possible)
Strict Toes to Bar/ Knee Raises x 6-10

STRENGTH

A)
Every 60s for 3 Sets:
Muscle Snatch + OHS (2+2)
B)
Every 60s for 3 Sets:
High Hang Snatch x 2
C)
Every 90s for 8 Sets:
Hang Snatch x 2

CONDITIONING

Teams of 3, Conga Line Style:
3 Rounds of:
30/25 Calorie Row
20 Toes to Bar
10 Overhead Walking Lunges e/l 45/25

EXTRA WORK

A)
Crossover Symmetry x 1
B)
2 Sets, With Dumbbell:
Suitcase Deadlift x 10es
Strict Press x 10es
Half Turkish Get-Up x 10es

30OCT17

By: 0

WORKOUT OF THE DAY

PREP

2 Sets of:
10 Low Dbell Goblet Squats
30s Supine Grip Bar Hang
8 Contralateral Glute Bridge Holds es w/2 count hold

STRENGTH

A. Sumo Deadlift
8-8-6-6-4-4-2-2

*Increasing weight
**Rest as needed between sets

B. 3 Sets of:
Strict Pull-Up x 4 + Max Rep Kipping Pull-Ups
Rest 2-3 minutes between sets

CONDITIONING

21-15-9
Front squat (115/80)
Shoulder to OH
Burpees over the Bar

27OCT17

By: 0

WORKOUT OF THE DAY

PREP

2 Sets:
25’ Dbell OH Walking Lunge ea
10 Push-Up T’s
15 Banded Pull Throughs

STRENGTH

A)
Every 60s x 3 Sets, building:
Muscle Clean + Tall Clean +Push Press + Jerk
B)
Every 90s x 6 Sets, building:
Power Clean + Clean + Jerk
C)
Every 2:00 x 3 Sets, building from “A”:
Clean + Jerk

CONDITIONING

AMRAP 10:
5 hang squat cleans (155/105)
7 bar facing burpees

EXTRA WORK

2-3 Sets for Quality:
15 Banded Glute Bridges
15 Dbell OH Presses ea
15 Slider Body Saws

26OCT17

By: 0

WORKOUT OF THE DAY

PREP

3 Sets of:
50’ Banded Partner Sprint
8 Barbell Body Rows @2201
15 Banded Pressdowns

CONDITIONING

Every 5 Minutes for 25 Minutes (5 Sets), Complete the Following:
400m Run or Row
100’ Sandbag Carry
3 Turkish Get-Ups/Side

Rest Remainder of Time

EXTRA WORK

EMOM 10:
MIN 1 – 20 Double Unders +6-10 Pull-Ups
MIN 2 – 5 Burpees + 6-10 HSPU