Blog

Wednesday 7/22/20

Strength:
Every :90 for 15:00
10 Bent Over Row
10 Seated DB Strict Press
Alternate movements every :90
(4 Sets Each)

Conditioning:
4 Rounds
1:00 Burpee to Target 6″
1:00 Alternating Jumping Lunges
1:00 Bar Muscle Ups
1:00 Rest

Tuesday 7/21/20

Strength:
Back Squat
In 15:00 establish a 5RM

Conditioning:
2 Rounds
400m Run
50 Wallballs
50 KB Swings 53/35
18 Min Cap

Monday 7/20/20

Strength:
Squat Clean
EMOM 12
2 Heavy T&G Reps Build across sets

Conditioning:
3 Rounds
AMRAP 4:00 / Rest 2:00
250m Row
20 Alternating S-DB Lunges 50/35
20 Sit Ups
Continue each AMRAP where you leave off

Friday 7/17/20

Strength:
Thruster
EMOM 15
4 Bar Facing Burpees
2 Thrusters 115/75
Increase weight across EMOM if possible

Conditioning:
2 Rounds
AMRAP 5:00 / Rest 3:00
40/24 Calorie Bike
20 Handstand Push Ups
Max Alternating DB Snatch 50/35

Thursday 7/16/20

Strength:
Power Snatch
10:00 to Find Heavy Single
Then
EMOM 3
1 rep @ 80-90%+ of Single

Conditioning:
For Time
8 Rounds
10/8 Calorie Row/Bike
8 Toes to Bar
6 Push Press 115/75
20 Min Cap

Wednesday 7/15/20

Skill:
Handstand Walk Work
*Handstand Hold, HS Shoulder Taps, HS Walk towards wall, HS Walk with spotter

Conditioning:
Every 5:00 x 5
Run 400m OR 10/15 Cal Bike
75 Double Unders

Cool Down:
Couch Stretch 2:00/side
Pigeon Stretch 2:00/side

Tuesday 7/14/20

Strength:
Front Squat
Every 2:00 x 6 Sets
Complete one set 4-4-3-3-2-2

Conditioning:
AMRAP 12
12 DB Box Step Ups 24/20″ 50/35
8 Thrusters 95/65
4 Muscle Ups

Monday 7/13/20

Strength:
Every :90 for 12:00
1 Set of Strict Handstand Push Ups
1 Set of Strict Pull Ups
Alternate Movements Every :90
4 sets per movement, athlete chooses number of reps

Conditioning:
For Time
3 Rounds
400m Run
21 Deadlift 225/155
30 Wallballs 20/14
18 Min Cap