Monday – 12/9/2019
The Workout for Monday is: STRENGTH Option A Every 2 minutes, for 10 minutes (5 sets) -Thruster x 8 reps *Work up to a challenging set of 8, first rep should be a squat clean. Option B 5 Rounds -1:00 Max Rep Overhead Squat (Rx 95/65)(Rx+ 135/95) -1:00 Rest *You only get one set during […]
Saturday – 12/7/2019
The Workout for Saturday is: PARTNER WORKOUT Get as far as possible in 15 minutes…. -30 Ground-to-Overhead @ 50% effort -60 Pull-Ups or 20 Muscle-Ups -30 Ground-to-Overhead @ 60% effort -60 Pull-Ups or 20 Muscle-Ups -30 Ground to Overhead @ 70% -60 Pull-Ups or 20 Muscle-Ups … And so on…. [REST 5 MINUTES] you’re gonna […]
Friday – 12/6/2019
The Workout for Friday is: WARM-UP EMOM x 10 Minutes -10 Wall Balls (20/14)(Rx+ 30/20) *Yes, 100 wall balls to start the day 🙂 APPLIED STRENGTH EMOM x 12 Minutes -1 Clean & Jerk *All sets between 85-95% METCON AMRAP x 15 Minutes -10 KB/DB Clean to Lunge (Rt Side) -10 KB/DB Clean to Lunge […]
Thursday – 12/5/2019
The Workout for Thursday is: SWEAT DAY!!!!!! EMOM x 5 Minutes -12/9 Cal Row (Advanced: choose a challenging number) EMOM x 5 Minutes -10 DB Deadlifts (choose weight based on how you feel today) EMOM x 5 Minutes -12/9 Cal Bike (Advanced: choose a challenging number) EMOM x 5 Minutes -15 Box Jumps (24/20″) [Rest […]
Wednesday – 12/4/2019
The Workout for Wednesday is: STRENGTH Every 3 minutes, for 15 minutes (5 sets) Strict Press x 7 reps *Work up to 7RM for the day. METCON AMRAP x 20 Minutes -Row 500/400m OR Bike 1200/1000m -Max Unbroken Set of Gymnastics* *Odd Sets: Pull-Ups (Rx+ Strict) *Even Sets: Ring Dips (Rx+ Strict) Score = Total […]