Workout of the Day 06-08-21

Conditioning
4 Sets Each Pair
Every Minute on the Minute
2:00 break b/w couplets
A1. 30m Suitcase Carry each G/Y, W/S
A2. 20-30 Jumping Lunges
B1. 10-16 Deficit Reverse Lunge
B2. :30 Handstand Hold
C1. 12 Dual Z-Press
C2. :30 L-Hang
D1. 12 Dual Bent Row
D2. 8ea Side Plank Powell Raise

by William Freyberger

Workout of the Day 06-08-21

Strength
10:00, Every Minute on the Minute
2 Power Clean + 1 Push Press/Jerk

Conditioning
3 Rounds
10 Power Clean 95/65, 155/105
10 Shoulder to Overhead
0.6 Bike / 400m Run

by William Freyberger

Workout of the Day 06-07-21

Conditioning
4-5 Rounds for Quality
2 Double Jump Overs
10 Dual KB Sissy Squat
:30 Dual KB Hollow Hold
12 Dual KB Sumo Deadlift
:20 Max Calorie Row

 

by William Freyberger

Workout of the Day 06-06-21

Conditioning
4-5 Rounds for Quality
2 Double Jump Overs
10 Dual KB Sissy Squat
:30 Dual KB Hollow Hold
12 Dual KB Sumo Deadlift
:20 Max Calorie Row

by William Freyberger

Workout of the Day 06-05-21

Strength
15-12-10 Deadlift

Conditioning
10-9-8-7-..1
Deadlift 135/95, 225/155
2-4-6-8-...20
Sprawl / Burpee

by William Freyberger

Workout of the Day 06-04-21

40:00 w/ partner
As Many Rounds As Possible
600 Meter Run, together
100 Goblet Squat
600 Meter Run together
100 Single Arm Push Press 35/25, 60/45
600 Meter Run together
100 Goblet Lunges
600 Meter Run, together
100 Single Arm Snatch

by William Freyberger

Workout of the Day 06-03-21

Strength
3 Supersets
8 Incline Bench Press
5ea Archer Ring Row
3 Supersets
8 Pull-Up
10 Alt. DB Reverse Curl

Conditioning
3 Rounds
25 Max Height Quarter Squat Wallballs
15/10 Calorie Bike

by William Freyberger

Workout of the Day 06-02-21

Conditioning
10 Minutes to build up to a heavy Thruster Triple
1:00 Transition
Partner I Go, you Go, Full Workouts
A. 3 Rounds
15 Thrusters 85/70, 115/85
15 Toes to Bar
B. 3 Rounds
12 Thrusters
18 Calorie Row
C. 3 Rounds
9 Thrusters
21 Double Unders (42 jump rope)

by William Freyberger

Workout of the Day 06-01-21

Conditioning
Murph Recovery
2:00 Intervals, 2-3 Rounds
A. Bike
B. 20 Reverse Lunges + 20 Sit-Ups
C. Easy Row
D. 10 DBall Cleans + Plank
E. Easy Jump Rope
F. :30 Handstand Hold :30ea side plank

by William Freyberger

Workout of the Day 05-30-21

Conditioning
5 Rounds for Quality
15 Glute Bridge w/ band ext rot
2 TGU each
5ea Crossbody Squats
10 DB Glute Bridge Floor Press
200m Sprint

by William Freyberger