Tuesday – 12/10/2019
The Workout for Tuesday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) Bench Press x 1 rep *Yeah buddy, time to move some weight! METCON AMRAP x 12 -50 Air Squats -15 Deadlifts (135/95)(Rx+ 185/125) *Yep, a nasty couplet. Simple, but effective… let’s go!! EXTRA CREDIT *We all have extra weaknesses we want […]
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 […]