Monday Every 3:00 x 3 Rounds 30 Glute Bridges 20 Jumping Lunges 10 Pause Squats (2 sec.) --- AMRAP 15mins: 30 Air Squats 20 Alt. DB Hang Power Snatches 10 Strict Pull-ups Tuesday 27-21-15-9 Reps Russian Swings *Between Each Round Complete 100 … [Read more...] about week of 11/30
Monday 3 Rounds 8 Tempo Goblet Squats (3.1.1.1) 16/16 Side Plank Hip Taps 8 Reverse Burpees --- For time: 50-40-30-20-10 Reps Jumping Lunges Sit-ups Tuesday Double Under Coaching *light landing --- For Time: 100 Double Unders 50 Single DB … [Read more...] about week of 11/23
Monday 3 Sets 20 Jumping Squats 1 min Wall sit *rest 1 min between rounds --- AMRAP 15: 50 Single DB Push Jerks 50 Single DB Reverse Lunges 50 Single DB Deadlifts Tuesday Double Under Practice Every 2min x 5 25 Double Unders Max Unbroken … [Read more...] about week of 11/16
Monday 3 Sets 12 DB Bench Press 12 DB Bent Over Row 12 Wide Stance Good Mornings 1 min Double Under Practice --- 5 Rounds for Time: 30 Air Squats 30 Sit-ups 30 Alt. DB Snatches Tuesday Every 3min x 3 Sets 30 Russian Twists 8/8 Split Squat … [Read more...] about week of 11/9
Monday Double Under Practice (work on landing on jump) --- On the 4:00 x 5 Rounds 200 Meter DB Run 20 Alt. DB Cleans 10 Lateral Burpees Over Bar Tuesday 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups/ (x2) DB Row Strict HSPU/Hand Release Push … [Read more...] about week of 11/2
Monday Strength: 3 Sets 16 Curtsey Lunges 16 Lat. Raises 8 Pike Push-ups --- Workout: AMRAP 20min 50 Single DB Goblet Squats 40 Single DB Hang Power Snatches 300' Walking Lunge 200 Meter Single DB Farmer's Carry Tuesday Strength: 3 Sets 1:00 … [Read more...] about week of 10/26
Monday Strength: EMOM 10min min1- 10 Floor Press min2- 10 Push Ups --- Workout: 7 Rounds for Time 200 Meter Run or 50 Double Unders 7 Double DB Thrusters 7 Burpees Tuesday Strength: 4 Sets 10/10 Bulgarian Split Squats :30 Static Db Farmer … [Read more...] about week of 10/19
Monday Strength: 3 Rounds 20 Dead bugs 20 DB Reverse Lunges 10 DB Bench Press --- Workout: AMRAP 20min 40 Air Squats 20 Alternating DB Snatches 40 Sit-ups 20 Alternating DB Snatches Tuesday Workout: 3 x AMRAP 5mins Buy-In = 100 Double … [Read more...] about week of 10/5
