Blog

Thursday 5/7/20

Conditioning:

AMRAP 15:
3 KB/DB Swings
3 Straight Leg Sit Up
3 Push Up
6 KB/DB Swings
6 Straight Leg Sit Up
6 Push Up
…Add (3) Reps Per Round


Running Cash Out:
4x200m Run
Rest 1:1

Wednesday 5/6/20

Conditioning:
5 Rounds x AMRAP 3: 
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (50’s/35’s) 
Rest 1 Minute Between Rounds

Body Armor:
3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts

Tuesday 5/5/20

Conditioning:
For Time: 
400 Meter Run

9-12-15: 
Dumbbell Deadlifts (9-12-15 each side)
Lateral Dumbbell Burpees

800 Meter Run

15-12-9: 
Dumbbell Deadlifts (15-12-9 each side)
Lateral Dumbbell Burpees

400 Meter Run
Time Cap 22:00

Midline:
Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Dumbbell Shoulder to Overhead Alt Every 5 Reps
Minute 2: Max Hollow Rocks

Monday 5/4/20

Strength:
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
Rest 1 Minute Between Rounds

Conditioning:
21-15-9
Dumbbell Thrusters
Strict Pull-ups/Bent Over Row
12:00 Cap

Saturday 5/2/20

20:00 AMRAP
800m Run
50 Burpees
30 Alternating DB Power Snatch

Midline:
:50 – :40 – :30 – :20 – :10 Hollow Hold
10 DB Row in Push Up Position (5/5)

Friday 5/1/20

Strength:
Alternating On the Minute x 10:
1st Minute: 4 Tempo Split Squats (Left)
2nd Minute: 4 Tempo Split Squats (Right)
Tempo: 4 Seconds Down, Fast Up

Conditioning:
For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans
18:00 Cap

Thursday 4/30/20

Conditioning:
4 Rounds:
30 Dumbbell Swings
30′ Single Dumbbell Overhead Carry (Left)
30 Sit-ups
30′ Single Dumbbell Overhead Carry (Right)
Subs for Carry-30 Second Side Plank (For 30′) OR 20 Second Handstand Hold (For 30′)
20:00 Time Cap

Body Armor

15-13-11-9
Romanian deadlifts
DB Bench (both arms)

Wednesday 4/29/20

Conditioning:
On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters
7 Alternating Single Dumbbell Power Snatches
7 Burpees
*After 10 Rounds: Add (1) Rep to Each Movement
*If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

Body Armor:

Tabata Oblique Crunches
:20 on, :10 off
Alt sides every round

Tuesday 4/28/20

Conditioning:
AMRAP 20
200 Meter Run
14 Alt Dumbbell Power Clean and Jerks
40 Double Unders

Body Armor:
21-18-15-12-9:
Single Arm Bent Over Rows (Left)
Single Arm Bent Over Rows (Right)
Overhead Tricep Extensions

Monday 4/27/20

Strength:
Tabata Dumbbell Front Squats
8 Rounds:
20 Second Work
10 Seconds Rest
*Hold in Front Rack, Alternate Sides Every Round

Conditioning:
3 Rounds:
10 Strict Pull-ups/20 DB Row
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups/20 DB Row
Rest 3 Minutes Between Rounds

Time Cap 25:00