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 2-DB Front Squat 5 sets 1 Pausing Front Squat (2s) 2 Front Squats *start at about 60% and build --- AMRAP 15: 35/20 Calorie Assault Bike 30 Single DB Hang Clean and PP 30 Single DB Reverse Lunges 30 Suitcase Deadlifts (35/20) Dumbbell Weight = … [Read more...] about week of 11/16
Monday 3 Sets 12 DB Bench Press 12 DB Bent Over Row 12 Wide Stance Good Mornings 1min Double Under Practice --- 5 Rounds for Time: 21 Wall Ball (14/10) 18 Alt. DB Power Snatch (35/20) 15 Box Jumps (18/12) 12 TTB or K2E Tuesday Every 3min x 3 Sets 30 … [Read more...] about week of 11/9
Monday On the 4:00 x 5 Rounds 15 Cal. Bike 10 Burpee over DB or Up Down 5/5 Alternating DB Cleans Tuesday 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups L-Sit 2-DB OH Press or Pike Shoulder Taps --- AMRAP 10 mins 3-6-9-12-... Devils Press … [Read more...] about week of 11/2
Monday Strength: 3x Box Jump x 6, full hip extension on box each rep Down Dog/ Pike Push-up x 6-10 Scap Pull-ups or Flexed Arm Hang x 20-40" --- Workout: AMRAP 20min 20 Wallball 20 American Swings 20 Box Jumps or Goblet Step-ups (10/10) 20 Contralateral SA OH … [Read more...] about week of 10/26
Monday 5/3/1 - Back Squat Deload "40% x 5 50% x 5 60% x 5" After each set, complete: 10-12/ea single arm DB bent over row 10-15 PB hamstring curl --- 16' EMOM 1- 45" bike 2- 45" alternating step up 3- 45" double under 4- 45" flutter kick Tuesday … [Read more...] about week of 10/19
Monday 5/3/1 - Back Squat Week 3 "Warm up sets: 1 x 5 @40% 1 x 5 @50% 1 x 3 @60%" Working sets: 75% x 5 85% x 3 95% x 1+ --- 3x 15 wall ball (20/14) 15 toes to bar .. directly into 3x 15 wall ball (20/14) 15 burpee to target Tuesday … [Read more...] about week of 10/12
Monday Strength: EMOM 12mins min 1- 25 Hollow Rocks min 2- :45 Plank Hold min 3- :30 Swimmers --- Workout: AMRAP 15: 15 Double DB Power Cleans 30 Double Unders 15 Single DB Goblet Thrusters 30 Double Unders Tuesday Strength: 3 Sets 12 Seesaw … [Read more...] about week of 10/12
