Workout of the Day/Blog

7/18/18

July 17, 2018
Warm-up: 200m Run then 3rds of: Bottoms Up KB Carry 30sec Nose to Wall Handstand Hold 10 Deadbug Strength: Push Press 8 x 65/70/75% Workout of the Day EMOM x 20min 1) Burpee to 6in target x 8 2) Reverse Double KB Lunges x 12 3) Strict Handstand Push-ups x 5-8 4) Bike x 10/8 Cals 5) Rest

7/17/18

July 16, 2018
Warm-up: 200m Run then 3rds of: 10 Alternating High Box Step Up 10 Glute Bridge @1113 5 Strict Chin-up Strength: Sumo Deadlift 5x5 Workout of the Day 500m Row 30 Single Arm Alternating Russian KBS 20 Box Jump Overs (24/20) 30 Russian KBS Finish: 3 sets 30sec Side Plank Right 15 V-ups or Tuck-ups 30sec Side Plank Left 60sec Hollow Hold Rest 1-2min

7/16/18

July 15, 2018
Warm-up: 200m Run then The Burgner Warm-up Strength: Tempo Front Squat @23X1 4x2 Workout of the Day 20 Power Snatch 200m Run 15 Overhead Squats 200m Run 10 Snatch 200m Run Rx 115/75 Rx+ 135/95

7/13/18

July 12, 2018
Warm-up: 200m Run then 3rds of: 8 Overhead Banded Split Squat (each) 10 Bird Dog 10 Sumo Deadlift w/ KB Strength: Back Squat 10 x 60/65/70% Workout of the Day 40/30 Cal Row 35 Russian KBS (53/35) 30 Single Arm KB Overhead Walking Lunge 25 Lateral Burpee Over Parallette 20 Goblet Squat 15 Alternating KB Clean and Jerk 10 Muscle-ups

7/12/18

July 11, 2018
Mobility: Shoulders/Lats Midline/Stability: 4sets for quality KB Suitcase/Waiters Walk Plank Hold on Rings x 45sec The Rabbit Banded Hamstring Curls x 20 reps Workout of the Day 2 person team 250/200m Rows with partner doing the following: 1) Handstand Hold 2) Hang from Rig 3) Wall Sit 4) Double KB Front Rack Hold 5) Hollow Hold 6) Bottom of Squat Hold

7/11/18

July 10, 2018
Warm-up: 200m Run then 3rds of: 3 Wall Walk 6 Single Leg RDL 9 Med Ball Cleans Strength: Push Press 10x 60/65/70% Workout of the Day Courtesy of CF Linchpin 7/7/18 40 Wall Balls (20/14) 20 Pull-ups 20 Deadlifts (225/155) 30 Wall Balls 15 Pull-ups 15 Deadlifts 20 Wall Balls 10 Pull-ups 10 Deadlifts

7/10/18

July 9, 2018
EMOM x 12 1) Rope Climb x 1-3 2) Strict Ring Dip x 6-8 3) Hollow Hold x 45sec Workout of the Day Against a 3min clock, with 1min rest between sets. 5 total sets. 400m Run 10 Box Jump (24/20) Max reps of Alternating Dumbbell Snatch (50/35)

7/9/18

July 8, 2018
Warm-up: 200m Run then 3rd of: 8 Overhead Banded Split Squat (each) 30sec Nose to Wall Handstand Hold 8 Narrow Grip Overhead Squats Strength: Tempo Front Squat 4x3 @23X1 Workout of the Day 16 Hang Squat Clean 8 Handstand Push-ups 12 Hang Squat Clean 12 Handstand Push-ups 8 Hang Squat Clean 16 Handstand Push-ups Rx 115/75 Rx+ Strict HSPU and 135/95

Fight Gone Bad

July 5, 2018
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station im

7/5/18

July 4, 2018
Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 10 Back Rack Lunges 5 Behind the Neck Press Strength: 1a) Back Squat 3x75, 2x85, 1x90, then 10x70% 1b) L-seated Dumbbell Z-Press 4x8 Workout of the Day 3rds 20 Ball Slam (25/15) 20 Russian Twist* with ball 20 Russian KBS Rx 53/35 Rx+ 70/53 20 Walking Lunges holding ball

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