DAILY WORKOUT 8.31.18

STRENGTH: FRONT SQUATS 1 X 5 @70% 1 X 4 @80% 1 X 3 @ 85% 1 X 3 @ 90% METABOLIC CONDITIONING: 3 ROUNDS FOR TIME 12 BAR FACING BURPEES 9 POWER SNATCHES 115/80 6 BAR MUSCLE UPS OR 12 PULL UPS OR 12 RING ROWS

DAILY WORKOUT 8.30.2018

STRENGTH: 12 MIN EMOM MIN 1: 16 HANGING L-SIT FLUTTER KICKS MIN 2: 30 SECOND SUPERMAN HOLDS METABOLIC CONDITIONING: EMOM 20 MINUTES MIN 1: 150 METER ROW SPRINT MIN 2: 10 TOES TO BAR MIN 3: 10 METER HANDSTAND WALK OR 3 WALL WALKS MIN 4: 10 KETTLEBELL SWINGS 70/53 (AMERICAN)

DAILY WORKOUT 8.27.18

STRENGTH: BACK SQUATS 1 X 8 @65% 1 X 6 @75% 1 X 4 @85% 1 X 4 @90% METABOLIC CONDITIONING: 4 ROUNDS FOR TIME 15/10 CAL ROW 9/6 CAL ASSAULT BIKE 12 AIR SQUATS 9 PLATE WEIGHTED HOLLOW ROCKS 25/15 12 ALTERNATING DB HANG CLEAN AND SHOULDER TO OVERHEAD

DAILY WORKOUT 8.24.18

STRENGTH: TABATA DIPS GOBLET SQUATS 35/25 TOES TO BAR / KNEES TO ELBOW MOUNTAIN CLIMBERS METABOLIC CONDITIONING: 12 MINUTE AMRAP 8 ALT. DUMBBELL SNATCHES 50/35 8 PISTOLS 8 CHEST TO BAR PULL UPS 100 M SPRINT

DAILY WORKOUT 8.23.18

STRENGTH: 20 MINUTES TO ESTABLISH 1 REP CLEAN METABOLIC CONDITIONING: “SHE DID IT” BARBELL CYCLING EVERY 90 SECONDS FOR 12 ROUNDS 5 THRUSTERS 95/65 4 HANG POWER CLEANS 3 SHOULDER TO OVERHEAD

DAILY WORKOUT 8.22.18

STRENGTH: 4 SETS WITH 2 MINUTE REST BETWEEN SETS 21’S BARBELL CURLS 15 ROMANIAN DEADLIFTS 9 RING BODY SAW METABOLIC CONDITIONING: 2 ROUNDS FOR TIME 700 METER ROW 60 DOUBLE UNDERS 50 SITUPS / 30 GHD SITUPS 40 DUMBBELL REVERSE LUNGES 35/25

DAILY WORKOUT 8.21.18

STRENGTH: PUSH PRESS 15-20 MINUTES TO ESTABLISH A ONE REP MAX PUSH PRESS METABOLIC CONDITIONING: 1 ROUND FOR TIME IN TEAMS OF 2 IN A 5 MINUTE WINDOW COMPLETE 30 CLEAN AND JERKS 95/65 30 LATERAL  BURPEES IN A 5 MINUTE WINDOW 30 CLEAN AND JERKS 115/80 30 LATERAL BURPEES 5 MINUTE WINDOW 30 CLEAN […]

DAILY WORKOUT 8.20.18

STRENGTH: 12 MINUTE EMOM MIN 1: 3-5 STRICT PULLUPS MIN 2: 10 BARBELL WINDSHIELD WIPERS METABOLIC CONDITIONING: 3 ROUNDS FOR TIME 20 WALL BALLS 20/14 200 METER RUN 20 AMERICAN KETTLEBELL SWINGS 70/53 20/15 CALORIE ROW

DAILY WORKOUT 8.16.2018

STRENGTH: 20 MINUTES TO ESTABLISH A ONE REP MAX SNATCH OR POWER SNATCH METABOLIC CONDITIONING: AMRAP 12 MINUTES 3 HANG SQUAT SNATCHES 95/65 ASCENDING REPS OF CHEST TO BAR PULLUPS / PULLUPS / RING ROWS 1,3,5,7…..  

DAILY WORKOUT 8.14.18

STRENGTH: 3 SETS WITH 1 MINUTE REST BETWEEN ROUNDS 10 KB SEE-SAW PENDLAY ROWS 10 HOLLOW ROCKS 10 TALL KNEELING DUMBBELL PRESS METABOLIC CONDITIONING: 5 ROUNDS FOR TIME 200 M RUN 15 BURPEES 200 M RUN 10 POWER CLEANS 135/95    

DAILY WORKOUT 8.13.18

STRENGTH: BACK SQUATS 1 X 8 @ 65% 1 X 8 @ 70% 1 X 8 @ 75% 1 X 8 @ 80% METABOLIC CONDITIONING: EMOM 16 M1: 10 TOES TO BAR / TOES TO RINGS / HANGING KNEE RAISES M2: 10 DEFICIT DUAL KB DEADLIFTS 60/45 M3: 10 CAL ROW / ASSAULT BIKE M4: […]

DAILY WORKOUT 8.10.18

STRENGTH: 4 SETS WITH LIGHT TO MODERATE WEIGHT 10 CLOSE GRIP BENCH PRESS 10 BOTTOMS UP KB FRONT SQUATS REST 1 MINUTE BETWEEN SETS METABOLIC CONDITIONING: 9 ROUNDS FOR TIME 7 OVERHEAD SQUATS 75/55 7 BOX JUMP OVERS 24/20  

DAILY WORKOUT 8.9.2018

STRENGTH: EVERY 90 SECONDS FOR 7 ROUNDS 6 PISTOLS + 6 HANDSTAND PUSHUPS METABOLIC CONDITIONING: 5 ROUNDS FOR TIME 200 M ROW 10 PLANK TO TOP OF PUSHUP POSITION 10 WEIGHTED RUSSIAN BOX STEP UPS 35/25 7/5 STRICT RING DIPS/HORN DIPS  

DAILY WORKOUT 8.8.2018

STRENGTH: 10 MINUTE EMOM MIN 1: 8 BARBELL Z-PRESS MIN 2: 8 BARBELL CURLS METABOLIC CONDITIONING: 1 ROUND 400 M RUN 80 DOUBLE UNDERS 21 HANG POWER CLEANS 95/65 2 ROUNDS 200 M RUN 40 DOUBLE UNDERS 15 HANG POWER CLEANS 95/65 3 ROUNDS 100 M RUN 20 DOUBLE UNDERS 9 HANG POWER CLEANS 95/65 […]

DAILY WORKOUT 8.7.2018

STRENGTH: 3 SETS 10 SINGLE LEG  BANDED GLUTE BRIDGE (PER LEG) 30-60 SEC 90 DEGREE KB FRONT RACK SQUAT HOLD 10 LIGHT BARBELL KANG SQUATS METABOLIC CONDITIONING: 3 ROUNDS FOR TIME 15 DEADLIFTS 135/95 15/12 CALORIE ROW OR 12/10 ASSAULT BIKE 20 DUMBBELL REVERSE LUNGES 35/25 15/12 CALORIE ROW OR 12/10 ASSAULT BIKE  

DAILY WORKOUT 8.6.2018

STRENGTH: 3 SETS WITH 1 MINUTE REST BETWEEN ROUNDS 4 SINGLE ARM STRICT PRESS + 4 SINGLE ARM PUSH PRESS + SINGLE ARM PUSH JERKS (PER SIDE) 4 KB LOW FRONT RACK SQUATS (PER SIDE) 4 ARCHER RING ROWS (PER SIDE) METABOLIC CONDITIONING: 12 MIN AMRAP 9 TOES 2 BAR / HIGH KNEE RAISES 6 […]

DAILY WORKOUT 8.6.2018

STRENGTH: 3 SETS 4 SINGLE ARM DB PRESS + 4 PUSH PRESS + 4 PUSH JERKS (PER ARM) 4 KB LOW FRONT RACK SQUATS (PER ARM) 4 ARCHER RING ROWS (PER ARM) METABOLIC CONDITIONING: AMRAP 12 9 TOE TO BAR 6 BURPEES 9 PULL UPS 6 WALL BALLS 20/14

DAILY WORKOUT 8.2.2018

STRENGTH: 5 X 5 @ 75% FIND A ONE REP MAX IF YOU DO NOT HAVE ONE PUSH PRESS METABOLIC CONDITIONING: 9-15-21 DEADLIFTS 185/135 BOX JUMP OVERS 24/20 3 MINUTE REST 9-6-3 DEADLIFTS 225/155 HANDSTAND PUSHUPS

DAILY WORKOUT 8.1.2018

STRENGTH: 3 GIANT SETS 60 HOLLOW HOLD FLUTTER KICKS 40 LIGHT TO MODERATE KB RUSSIAN TWISTS 20 DUMBBELL PENDLAY ROWS REST 90 SECONDS BETWEEN ROUNDS METABOLIC CONDITIONING: 3 ROUNDS FOR TIME 25 GHD SITUPS 25 RUSSIAN KB SWINGS 70/53 25 M PLATE GRIP PINCH CARRIES 45/25

DAILY WORKOUT 7.31.2018

STRENGTH: 4 SETS FOR QUALITY NOT TIME 6 BULGARIAN SPLIT SQUATS (PER LEG) 20 SEC WALL FACING HANDSTAND HOLDS 10 DUMBBELL FLOOR PRESSES METABOLIC CONDITIONING: 5 ROUNDS FOR TIME 15 CALORIE ROW / 12 CALORIE ASSAULT BIKE 12 PUSHUPS 9 PULLUPS  

DAILY WORKOUT 7.30.2018

STRENGTH: BACK SQUATS 1 X 8 @ 65% 1 X 8 @ 70% 1 X 8 @ 80% 1 X 8 @ 85% REST 2 MINUTES BETWEEN SETS METABOLIC CONDITIONING: TEAMS OF 2 AMRAP 12 CLIMBING LADDER 5 SNATCHES + 10 WALL BALL SHOTS 95/65 AND 25/16 10 SNATCHES + 20 WALL BALL SHOTS 15 […]

DAILY WORK 7.27.2018

STRENGTH: 3 ROUNDS 100 M RUN 20 SEC RING PLANK 100 M RUN 8 GOBLET SQUATS 70/53 REST 2 MIN BETWEEN ROUNDS METABOLIC CONDITIONING: 4 ROUNDS FOR TIME 10 DUMBBELL SHOULDER TO OVERHEAD (5 EACH ARM) 250 M ROW SPRINT 3 BAR MUSCLE UPS OR 6 CHEST TO BAR OR 9 PULLUPS OR 11 RING […]

DAILY WORKOUT 7.24.18

STRENGTH: 5 X 5  @ 75% OVERHEAD SQUATS   METABOLIC CONDITIONING: 3 ROUNDS FOR TIME 200 M RUN 20 BOX JUMPS 15 THRUSTERS 105/70  

DAILY WORKOUT 7.23.18

STRENGTH: EVERY 90 SECONDS FOR 10 ROUNDS 1 POWER CLEAN + 1 CLEAN METABOLIC CONDITIONING: 21-15-9 CALORIE ROW/ASSAULT BIKE REST 3 MIN 15-12-9-6-3 RING PUSH UPS GHD SITUPS  

DAILY WORKOUT 7.20.18

STRENGTH: BACK SQUATS 1 X 5 @ 60% 1 X 5 @ 65% 2 X 5 @ 70% METABOLIC CONDITIONING: EMOM 21 MINUTES MIN 1: 10 RUSSIAN TWISTS MIN 2: 1 HEAVY CLEAN MIN 3: 6 D-BALL OVER SHOULDER 100/70  

DAILY WORKOUT 7.19.18

STRENGTH: EMOM 10 MINUTE 1 SNATCH DEADLIFT + 1 LOW HANG POWER SNATCH INCREASE WEIGHT EACH ROUND METABOLIC CONDITIONING: 5 ROUNDS FOR TIME 12 ALTERNATING PISTOLS ( 6 EACH SIDE ) 12 CALORIE ROW 10 ALTERNATING DUMBBELL SNATCH ( 5 EACH SIDE ) 10 WALL BALLS 25/16  

DAILY WORKOUT 7.18.18

STRENGTH: 5 X 5 @ 80% BENCH PRESS 10 HOLLOW ROCKS + 10 SUPERMANS AFTER EACH SET METABOLIC CONDITIONING: AMRAP 15 MINUTE 15 M SINGLE ARM KB FRONT RACK CARRY 60/45 10 AMERICAN KETTLEBELL SWINGS 35 DOUBLE UNDERS  

DAILY WORKOUT 7.17.18

STRENGTH: 15 MINUTE EMOM MIN 1: 3 CHIN UPS MIN 2: 5 RING DIPS MIN 3: 7 DUAL DB ROWS METABOLIC CONDITIONING: 1 ROUND FOR TIME 30 PULLUPS/15 CHEST TO BAR PULLUPS 21 SHOULDER TO OVERHEAD 135/95 400 M RUN 21 SHOULDER TO OVERHEAD 135/95 200 M RUN 30 PULLUPS/15 CHEST TO BAR PULLUPS  

DAILY WORKOUT 7.16.18

STRENGTH: BACK SQUATS 1 X 10 @ 60% 1 X 10 @ 65% 1 X 8 @ 70% 1 X 8 @ 75% METABOLIC CONDITIONING: 3 ROUNDS FOR TIME 500 M ROW 12 DEADLIFTS @ BODYWEIGHT 21 BOX JUMPS 24/20  

DAILY WORKOUT 7.13.18

STRENGTH: FRONT SQUATS 1 X 5 @ 60% 1 X 5 @ 70% 1 X 5 @ 75% 1 X 5 @ 80% METABOLIC CONDITIONING: 3 ROUNDS FOR TIME 75 DOUBLE UNDERS 25 WALL BALLS 25/16 10 TOES TO BAR  

DAILY WORKOUT 8.3.2018

STRENGTH: FRONT SQUATS 1 X 5 @70% 1 X 5 @ 75% 1 X 5 @ 80% 1 X 5 @ 85% METABOLIC CONDITIONING: 3 MIN AMRAP 3 POWER CLEANS 115/80 3 FRONT SQUATS 3 PUSH JERKS 3 MIN REST 3 MIN AMRAP 3 POWER CLEANS 135/80 3 FRONT SQUATS 3 PUSH JERKS 3 MIN […]

DAILY WORKOUT 7.11.18

STRENGTH: 3 SETS 1 MINUTE RING PLANK 30 TALL KNEELING BARBELL TWISTS 30 ABMAT SITUPS METABOLIC CONDITIONING: 1 ROUND FOR TIME BUY IN: 500 M ROW 27-21-15-9 DEADLIFTS @ 80% BODYWEIGHT BOX JUMPS 24/20  

DAILY WORKOUT 7.10.18

STRENGTH: 3 ROUNDS FOR QUALITY NOT FOR TIME 250 M ROW 10 M HANDSTAND WALK 6 SINGLE ARM DUMBBELL ROWS THEN 3 X 5 TOUCH AND GO PUSH PRESS METABOLIC CONDITIONING: 3 ROUNDS FOR TIME 200 METER RUN 16 THRUSTERS 95/65 4 STRICT PULLUPS