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September 2020
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July 31st, 20207/31/2020 STRENGTH
Romanian Deadlift - 3x10 Use appropriate variation and implement for your goal and skill level: barbell, axle, trap bar, elevated, banded, etc. CONDITIONING *AMRAP 12* 40 Double Unders 10 TTB 10 Single Arm Overhead DB Squats
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July 30th, 20207/30/2020 STRENGTH
Incline Bench Press - Work up to a heavy set of 6 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, banded, etc. CONDITIONING *3 Rounds for Time* 800m Run 30 Renegade Rows 30 Push Ups
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July 29th, 20207/29/2020 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
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July 28th, 20207/28/2020 STRENGTH
Back Squat - Work up to one heavy set of 6 Use appropriate variation and implement for your goal and skill level: barbell, cambered bar, safety squat bar, box, etc. CONDITIONING *AMRAP 15* 100m Farmers Carry 20 DB Walking Lunges 15 KTEs 10 Burpees
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July 27th, 20207/27/2020 STRENGTH
Zydrunas Press - 3x10 Use appropriate implement for your goal and skill level: barbell, dumbbells, log, etc. CONDITIONING *5 Rounds for Time* 400m Run 12 Strict Pull Ups 12 Single Arm DB Thrusters
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July 24th, 20207/24/2020 STRENGTH
Deadlift - 6x4 Use appropriate variation and implement for your goal and skill level: barbell, axle, trap bar, elevated, banded, etc. CONDITIONING *5 Rounds for Time* 200m Run 10 Burpees 15 Russian Swings 20 Goblet Squats
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July 23rd, 20207/23/2020 STRENGTH
Floor Press - Work up to a heavy set of 3 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, log, etc. CONDITIONING *AMRAP 15* 100m Sprint 50ft. Sled Row 8 Hang Clean Thrusters
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July 22nd, 20207/22/2020 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
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July 21st, 20207/21/2020 STRENGTH
Front Squat - Work up to one heavy set of 3 Use appropriate variation and implement for your goal and skill level: barbell, cambered bar, safety squat bar, box, etc. CONDITIONING *3 Rounds for Time* 400m Medball Carry 20 Alternating DB Snatches 40 Wallball 20 TTB
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July 19th, 20207/19/2020 STRENGTH
Push Press - 6x4 Use appropriate implement for your goal and skill level: barbell, dumbbells, banded, etc. CONDITIONING *AMRAP 12* 40 Double Unders 10 Single Arm KB Clean & Presses 5 Box Jump Overs |