Archives
September 2020
Categories |
Back to Blog
June 16th, 20206/16/2020 STRENGTH
Front Squat - Work up to a heavy set of 3 Use appropriate variation and implement for your goal and skill level: barbell, safety squat bar, cambered bar, box, etc. CONDITIONING *5 Rounds for Time* 12 Box Jump Overs 12 Overhead Squats 100m Farmers Carry
0 Comments
Read More
Back to Blog
June 15th, 20206/15/2020 STRENGTH
Push Press - 5x5 Use appropriate implement for your goal and skill level: barbell, dumbbells, kettlebells, log, axle, keg, etc. CONDITIONING *AMRAP 12* 8 Burpees 10 Pull Ups 12 Alternating Dumbbell Clean & Presses *200m run after every 3 rounds*
Back to Blog
June 12th, 20206/12/2020 STRENGTH
Sumo Deadlift - 4x6 Use appropriate variation and implement for your goal and skill level: barbell, axle, elevated, etc. CONDITIONING *AMRAP 12* 10 Alternating Dumbbell Snatches 20 Overhead Walking Lunges 100m Single Arm Farmers Carry
Back to Blog
June 11th, 20206/11/2020 STRENGTH
Floor Press - Work up to a heavy set of 4 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, etc. CONDITIONING *5 Rounds for Time* 200m Run 10 Strict Pull Ups 10 Ground to Overhead
Back to Blog
June 10th, 20206/10/2020 MOBILITY *ALT EMOM x2* (1a) Jumping Jacks (1b) Inchworms (1c) Reverse Bear Crawls (1d) Blackburns (1e) Bent Knee Iron Crosses (1e) Hollow Rocks ACTIVE RECOVERY *3 Rounds* 400m Run or 500m Row or 2 Min Jump Rope at 75% effort 10 Turkish Get-Ups 10 Windmills 20 Cossack Squats Rest :90 - :120 as necessary
Back to Blog
June 09th, 20206/9/2020 STRENGTH
Front Squat - Work up to a heavy set of 4 Use appropriate variation and implement for your goal and skill level: barbell, safety squat bar, cambered bar, box, etc. CONDITIONING *AMRAP 15* 40 Double Unders 30 KTEs 20 Russian Swings 10 Lateral Burpees
Back to Blog
June 08th, 20206/8/2020 STRENGTH
Push Press - 4x6 Use appropriate implement for your goal and skill level: barbell, dumbbells, kettlebells, log, axle, keg, etc. CONDITIONING *3 Rounds for Time* 800m Run 30 Ring Rows 30 Dumbbell Thrusters
Back to Blog
June 05th, 20206/5/2020 STRENGTH
Sumo Deadlift - 3x8 Use appropriate variation and implement for your goal and skill level: barbell, axle, elevated, etc. CONDITIONING *AMRAP 12* 40 Double-Unders 30 Wallball 20 KTEs
Back to Blog
June 04th, 20206/4/2020 STRENGTH
Floor Press - Work up to a heavy set of 5 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, etc. CONDITIONING *AMRAP 15* 2/4/6, 3/5/7, 4/6/8, etc. Hang Power Cleans Shoulder to Overhead Burpees Over Bar
Back to Blog
June 03rd, 20206/3/2020 MOBILITY
*ALT EMOM x2* (1a) Jumping Jacks (1b) Inchworms (1c) Reverse Bear Crawls (1d) Blackburns (1e) Bent Knee Iron Crosses (1e) Hollow Rocks ACTIVE RECOVERY *3 Rounds* 400m Run or 500m Row or 2 Min Jump Rope at 75% effort 10 Turkish Get-Ups 10 Windmills 20 Cossack Squats Rest :90 - :120 as necessary. |