Category

WP Daily Workout
11
Warm-up Strength: Front Squat 4×70%, 3×80%, 2×85%, 1×90%, 1×95% Conditioning: Every 8min x 24min (3 sets) of:10 Hang Clusters (95/65)20 Wall Ball Shots (20/14 to 10′ target)300m Run  20 Burpees10 Straight Leg Raises holding med ball
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11
Warm-up Strength: Take 20min to build to a 1RM Deadlift Conditioning: The Tabata interval is 20sec work followed by 10sec of rest for 8 intervals per movement. Tabata score is the least number of reps performed in any of the eight intervals. Ball Slams Sit-ups Jumping Lunges Row, Bike or Ski for Cals
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11
Warm-up Strength: Every 90sec x 12min (4 sets) 1- Alternating Single-Arm Dumbbell Press x 8 reps each arm 2- Strict Supinated Grip Chest to Bar Pull-ups x 6-8 reps Conditioning: As Many Rounds and Reps as Possible in 3min of: 20 Pull-ups 25 Push-ups 30 Air Squats Rest 1min and repeat for a total of...
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11
Barbell Warm-up Olympic Lifting: Every 2min x 10min Power Snatch + Hang Squat Snatch + Overhead Squat Conditioning: 4rds 21 Wall Ball Shots15 Toes to Bar9 Hang Power Snatch 95/65 Finish: 2-3 setsDumbbell Floor Press x 5 reps @21X1Rest 20secTempo Push-Ups x 10 reps @1111Rest 20 secondsBanded Triceps Pushdowns x 20 repsRest 60sec
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11
Mobility: Chest and Lats Skill: Muscle-ups Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run/Row/Ski 15 Plate Ground to Overhead 20 Hand Plank Plate Taps 25 Russian Twist with plate 30 Plate Hops
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11
Warm-up Strength: Front Squat 6×70%, 4×75,4×80%, 4×85% Conditioning: 5rds for time 36 Double-unders 12 Dumbbell Front Squats 12 Dumbbell Push Jerks **Every 2min including at 0:00, perform 6 Burpees to a 6in Target
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11
Warm-up Strength: Deadlift 8×50% 6×60% 4×70% 2×80% 1-2×90% Conditioning: 50/35 Calorie Assault Bike Then 3rds of: 15 Sumo Deadlift High Pull with Kettlebell 10 Single Arm Kettlebell Front Rack Reverse Lunges (right arm) 20 Russian Kettlebell Swings 10 Single Arm Kettlebell Front Rack Reverse Lunges (left arm) 15 Straight Leg Raises anchored to Kettlebell Rx...
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11
Warm-up Conditioning: Mini Murph Mash Up -400m Run 5rds 5 Pull-up 10 Push Press 65/45 15 Front Squat -750m Run 5rds 5 Pull-up 10 Push-up 15 Air Squat -400m Run Strength Finisher: As time allows, 3-4 sets 30sec Bat Wing Hold + 10 Supinated-Grip Bent-Over Rows @2010 (use barbell) Banded Triceps Pushdowns x 20 reps...
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11
Barbell Warm-up Olympic Lifting: Every 90sec x 9min (6sets) 3-Position Power Clean Conditioning: 2rds 40 Wall Balls 20/14 to 10ft 20 Single Arm Alternating Dumbbell Snatches Rx 35/25 Rx+ 50/35 2rds 20 Wall Balls 10 Single Arm Alternating Devil’s Press
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11
Mobility: Shoulders Skill: Toes to Bar Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski 30 Russian Kettlebell Swings 80ft Suitcase Carry R Arm 80ft Suitcase Carry L Arm 20 Straight Leg Raises Holding Kettlebell 10 Half Burpee
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