Workout of the Day Warm up Bench Press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: Kettle Bell side bends x22 Double Grace 60 Clean & Jerk @65/95 400 Meter run
Thursday 8/9
Workout of the Day Warm up + Active foam rolling 11 Min EMOM 3 C2B 5 burpees 7 Paratroopers 16 Min AMRAP 9 HSPU 15 T2B 21 Wall Balls 55 Double unders 5 Min. EMOM 100 Meter run mid tempo
Wednesday 8/9
Workout of the Day Warm up + factorial 10 – 1 Push ups, sit ups, squats Back squat 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Tricep Extensions x 30 Chip-a-way 100 Pull ups 80 weighted sit ups 25/35# 60 pistol squats (alternating) 400 Meter run 20 Push press (70/100lb) 3 …
Tuesday 8/8
Workout of the Day Warm up 1st min: 5 push ups, 10 sit ups, 15 squats 2nd min: 6 push ups, 12 sit ups, 18 squats 3rd min:7 push ups, 14 sit ups, 21 squats Deadlift 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Bicep curls x24 Amanda .45 13-11-9-7-5 reps for time …
Monday 8/7
Warm up +3 x 400m sprint rows 10 rounds for time 30 double unders 30 alternating rope slams For time 800 Meter run 100 KB swings (American) 800 Meter run 200 Single unders
Saturday 8/5
Workout of the Day Warm up + 1 mile run 11 Min. AMRAP 25ft O/H Walking lunges (left) 25ft O/H Walking lunges (right) 5 C2B (every 5ft equal 1 rep) 10 to 1 Factorial KB snatches (R+L=1) Goblet squats KB push press (R+L=1) 40 T2B
Friday 8/4
Workout of the Day Warm up +active stretch 13 Min. AMRAP 3 Bar Muscle Ups 5 Ring Leg Raises 7 Pistol Squats ( Movement proficiency before speed) 12 Min EMOM 1st min: 25ft HSW 2nd min: 30 sec L-sit hold 3rd min: 4 HSPU tempo 3010 2 Min. Handstand hold 400 Meter run
Thursday 8/3
Warm up Bench Press 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Hanging side bends x 20 16 Min EMOM 1: 21 American KB swings 2: 6 Clean & Jerks 3: 15 Sandball Slams 4: 100 Meter run Kettle Bell Snatch technique 50 KB Snatches
Wednesday 8/2
Workout of the Day Warm up +Snatch technique review Front Squats 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Tricep Extensions x 24 8 Min. Rope climb technique 16 Min. AMRAP 5 x Power Snatch, Hang Snatch, Hang Squat Snatch, O/H squat 7 T2B 1 Rope climb 5 Pegboard climbs
August 8/1
Workout of the Day Warm up +5 x 200 meter sprint rows 15 Min. EMOM for technical prowess 1st: 9 butterfly pull ups 2nd: 7 Hspu 3rd: 35 Double unders 7 Min. AMRAP 25ft HSW 4 press to handstand or 4 attemps 3 Min. Hanging L-Sit