Workout of the Day 12-03-20
Strength
12 Minutes, Every 1:00 complete
3 Position Power Snatch or Clean
Conditioning
8 Rounds
Every 2:00 Complete
200-300 Meter Run
3-5 Power Snatch or Clean 95/65
Competitor
8 Rounds, 16:00 Cap
300 Meter Run
3 Power Snatch 135/95
Workout of the Day 12-05-20
Conditioning
Partner Workout 40:00 time cap
800 Meter Run, together
50 Bent Over Row / Ring Row / Pull-Ups
50 Push-Ups (Box) / Handstand Push-Ups
50 Sit-Ups / Knee Tucks
50 Sprawl / Burpees
600 Meter Run, together
40-40-40-40
400 Meter Run, together
30-30-30-30
200 Meter Run, together
Workout of the Day 12-06-20
Strength
12-10-8 Bench Press @ 30X1
Conditioning
20 Minutes, Every Minute
M1: 16 Alternating Dumbbell Bench Press 40/30
M2: 0:30 Tuck-Sit
M3: 20 Dual Pendlay Row Y/B, G/Y
M4: 100 Meter Front Rack Carry
M5: Rest
Workout of the Day 12-02-20
Conditioning
Partner I Go, You Go 3 Rounds ea.
10 Devils Press 35/25
10 Calorie Row
Partner I Go, You Go 3 Rounds ea.
12 Dual Dumbbell Snatch
12 Calorie Row
Partner I Go, You Go 3 Rounds ea.
15 Dumbbell Power Clean
15 Calorie Row
Competitor
Partner I Go, You Go 3 Rounds ea.
15 Calorie Row
10 Devils Press 50/35
Partner I Go, You Go 3 Rounds ea.
18 Calorie Row
12 Dual Dumbbell Snatch
Partner I Go, You Go 3 Rounds ea.
20 Calorie Row
15 Dumbbell Power Clean
Workout of the Day 12-04-20
Conditioning
17 Minutes
0.9 Mile Bike
5 Turkish Get-Ups each B/P
100 Meter Goblet Carry
1:00 Rest
17 Minutes
600 Meter Row
16 Medicine Ball Cleans 20/14
8 Renegade Rows (R+R+P-Up) 25/15
Competitor
17 Minutes
0.9 Mile Bike
5 Turkish Get-Ups each Y/B
100 Meter Goblet Carry
1:00 Rest
17 Minutes
600 Meter Row
16 Medicine Ball Cleans 30/20
8 Renegade Rows (R+R+P-Up) 35/25
Workout of the Day 11-29-20
Strength
12-10-8 Pause Bench Press
Conditioning
20 Minutes
M1: 15 Dumbbell Bench Press 40/30, 60/45
M2: 0:50 Front Leaning Rest
M3: 20 Gorilla Row Y/B, G/Y
M4: 0:50 Dual Overhead Hold
M5: Rest
Workout of the Day 11-28-20
Conditioning
Partners Share
6 Rounds
15 Push Press 95/65
15 Power Clean
15 Front Squat
200 Meter Run, together
Competitor
Partners Share
100 Push Press 155/105
400 Meter Run, together
100 Power Clean
400 Meter Run, together
100 Front Squat
400 Meter Run, together
Workout of the Day 11-27-20
Conditioning
16 Minutes
0.6 Mile Bike
20 Dual Kettlebell Sumo Deadlift G/Y, R/G
20 Box Push-Ups, Kettlebell Push-Ups
100m Farmers Carry
2:00 Rest
16 Minutes
400 Meter Row
30 Walking Lunges
20 Box Jumps 20/16, 24/20
Workout of the Day 11-26-20
Happy Thanksgiving!
Chimney Rock Trot
Conditioning
4 Rounds
10 Power Snatch 75/55
20 Sit-Ups
30 Step-Ups 35/25
600 Meter Run
Competitor
4 Rounds
15-8-5-3 Power Snatch (Start at 95/65 & build)
20 Toes to Bar
30 Step-Ups 50/35 (single db)
600 Meter Run
Workout of the Day 11-25-20
Conditioning
Partner I Go, You Go, 3 Rounds each
3:00
400-500 Meter Row
Max Rep American Kettlebell Swing G/Y
Partner I Go, You Go, 2 Rounds each
3:00
400-500 Meter Row
Max Rep PVC Jump Over 24/20, 30/24