Warm-Up A) 5 Rounds: 250m Row 10 Strict Dumbbell Press, 20lb/10lb 10 GHD Sit-Ups Rest 45 Seconds *Sub GHD with Sit-Up Strength Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 6 of …
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Friday 08.16.24
Warm-Up A) 3 Rounds: 50yd Farmer Carry, 53lb/35lb 20 sec rest *Rest 60 seconds between sections A and B B) 4min AMRAP, 1-2-3: Burpee Pull-Up One Arm-Kettlebell Swing, 35#/26# One Arm-Kettlebell Swing, 35#/26# *Sub Pull-Up with Ring Row *Start with 1 rep of each movement. Each proceeding round +1 rep Strength Deadlift 3 sets x …
Thursday 08.15.24
Warm-Up A) 4 Rounds 2 min each round-rest remaining time 50yd Run 5 KettleBell Swing 35lb/26lb 7 Sit-Up 9 Air Squat B) 3 Rounds with an empty bar: 10 Back Squats 20 Single-Unders Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week …
Wednesday 08.14.24
Warm-Up A) Every Minute on the Minute for 5 min: 100m Row 5 Jumping Squats B)3 Rounds with an empty bar: 4 Muscle Snatches 4 Overhead Squats 4 Hang Snatches Strength Snatch 2 Snatches Every Minute on the Minute for 12 min Objective: build to a weight that is challenging but leaves room for the …
Tuesday 08.13.24
Warm-Up A) 4 Rounds: 14 Ball Slams, 20lb/10lb 7 Push-Ups 30 seconds Plank Hold (right side) 30 seconds Plank Hold (left side) Rest 45 seconds B)3 Rounds: 10 Bench presses, with an empty bar 10 Ring Rows Strength Bench Press 3 sets x 5 reps Objective: To find a weight that is moderately challenging to …
Monday 08.12.24
Warm-Up A) In 6 minutes: Minute 1: 8 Assault Bike Cal 2 Burpees Minute 2: 8 Assault Bike Cal 2 Burpees Minute 3: 6 Assault Bike Cal 4 Burpees Minute 4: 6 Assault Bike Cal 4 Burpees Minute 5: 4 Assault Bike Cal 6 Burpees Minute 6: 4 Assault Bike Cal 6 Burpees B) In …
Sunday 08.11.24
Warm-Up A) 1 Round: 400m Row 10 Wall Balls, 14#/10# 300m Row 10 Wall Balls 200m Row 10 Wall Balls 100m Row 10 Wall Balls Strength Front Squat 3 sets x 5 reps Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 7/20) Strength Tip Front …
Saturday 08.10.24
Warm-Up A) 90 sec to complete each stage, rest remaining time before moving onto the next stage 5 Burpee Box Jumps, 24”/20” 15 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 12 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 9 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” …
Friday 08.09.24
Warm-Up A) 10-8-6-4-2: Assault Bike Cal Med Ball Clean 20lb/14lb Sit-Up B) 3 Rounds with an empty bar: 3 Muscle Cleans, below the knee 3 Front Squats 6 Front Rack Lunges. Strength Clean 2 Cleans Every 90 Seconds for 12 rounds Objective: build to a weight that is challenging but leaves room for the athlete …
Thursday 08.08.24
Warm-Up A) 4min time cap: 100m Row 10 Lunges 10 Ball Slams, 20# Rest 20sec B) 3 Rounds with an empty bar: 4 Strict Press 4 Lunges, with the bar in the front rack position 2 Split Jerks Strength A) Split Jerk 2 Split Jerks Every Minute On The Minute (EMOM) x 20 Objective: start …
Wednesday 08.07.24
Warm-Up A) Every 3 Minutes for 4 rounds: 200m Run 15 Wall Balls, unbroken 14#/10# 10 Burpees B) 2 Rounds: 8 Back Squats, with an empty bar 16 Sit-Ups 32 Single Unders Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for …
Tuesday 08.06.24
Warm-Up A) 3 Rounds 2min of work each round (rest remaining time): 200m Row 10 Shoulder Rolls, with a PVC pipe 5 Snatch Balance, with a PVC pipe B) 3 Rounds with an empty bar: 3 Muscle Snatches, above the knee 3 Muscle Snatches, below the knee 3 Muscle Snatches, mid shin 3 Snatch Balances …