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 8.10.18
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 8.6.2018
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 8.2.2018
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 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 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 7.17.18
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