Workout of the Day 2-12-20
Strength
Clean and Jerk Practice
Conditioning
Every 4 Minutes On the Minute for 16 minutes
15/10 Calorie Bike
5 Clean and Jerks (heavy)
Competitor
Every 4 Minutes On the Minute for 16 minutes
20/15 Calorie Bike
5 Clean and Jerks (heavy)
Workout of the Day 2-11-20
Strict Pull-Up 6-5-4-3
Conditioning:
E3MOM for 15 minutes
10 Toes to Rings (15 Weighted Sit Ups)
10 Renegade Rows 25/20#
30M Dual KB FR Carry 1.5/1 pood
Competitor:
E3MOM for 15 minutes
3-5 Ring Muscle Ups
10 Renegade Rows 45/30#
30M Dual KB FR Carry 2/1.5 pood
Workout of the Day 2-10-20
Strength
Front Squat 6-5-4-3
Conditioning
14-12-10-8-6-4-2
Back Rack Reverse Lunge 95/65#
D-Ball Clean 70/50# (Ball Slam 30/20#)
Competitor
14-12-10-8-6-4-2
Back Rack Reverse Lunge 135/95#
D-Ball Clean 100/80#
Workout of the Day 3-08-20
Conditioning:
- Max Weight Sled Push - 15 Meters
- Max Distance D-Ball Carry in 2 Minutes
- Max Side Plank/side
- Max Sprawls or Burpees or Bar Facing Burpees in 2 Minutes
Competitor:
- Max Weight Sled Push - 15 Meters
- Max Distance D-Ball Carry in 2 Minutes
- Max Side Plank/side
- Max Sprawls or Burpees or Bar Facing Burpees in 2 Minutes
Workout of the Day 01-19-20
Strength:
Bench Press 20-15-12
Conditioning / Competitor:
"Partner I Go, You Go, Alternate Movements
8 Total Rounds
8 DBall Cleans 70/50 (100/70)
16 Single Arm Hang Snatch 40/30 (60/45)
8 Knee Tucks (Toes to Bar)
16 PVC Jump Overs 24/20 (30/24)
8 Hand Release Push-Ups (Handstand Push-Ups)
Workout of the Day 01-18-20
Partner 'Manion"
7 Rounds
400m Run, together
29 Back Squats 95/65 (135/95)
Workout of the Day 01-17-20
Conditioning / Competitor:
2 Rounds of:
8 Minutes
15 Box Jumps 20/16 (24/20)
400 Meter Row
Rest 2:00
8 Minutes
2 Turkish Get-Up per side 25/15 (35/25)
0.5/0.6 Mile Bike
Rest 2:00
Workout of the Day 01-16-20
Strength:
Sumo Deadlift 20-15-12
Conditioning:
3 Rounds
1-2 Rope Climbs
300 Meter Row
1:00 Plank
Competitor:
10 Rope Climbs
1500 Meter Row
Workout of the Day 01-15-20
Conditioning:
30 Minutes, Every Minute on the Minute
M1. 5 Hang Power Clean and Push Press
M2. 8 Wallballs + 8 Push-Ups
M3. 0:50 Run
Competitor:
30 Minutes, Every Minute on the Minute
M1. 3 Power Clean and Push Jerk
M2. 12 Wallballs + 12 Push-Ups
M3. 200 Meter Run
Workout of the Day 01-14-20
Strength:
Pull-Up 20-15-12
Conditioning / Competitor:
3 Rounds
50 Meter Suitcase Carry ea. G/Y (R/G)
:30 Handstand Hold (Freestanding)
200 Single Unders (100 Doubles)