Wednesday workout

Warm up

3 min.-jumping rope

3 min.-crawling

 

Workout(8 min. as far as you can get! Box jump overs stay the same. Thrusters go up by 5 every round!!)

5-thrusters (95/65)

5-box jump overs (24/20)

10-thrusters

5-box jump overs

15-thrusters

5-box jump overs

-REST 3-5 MIN.-

200m-farmers carry(you choose the weight)

 

Roll/stretch

 

 

 

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Tuesday workout

Warm up(3 rounds)

20m-bear crawl

20m-lunge

20-pass throughs

 

Workout

Deadlifts- 3 sets of 5 reps(work up to a heavy if you are feeling good)

Renegade rows- 3 sets of 20 (left+right=1 rep)

Weighted pull-ups-3 sets 0f 5 reps(scale as needed)

-THEN-

8-min. just move work on good controlled movements!!

10-single leg deadlifts (5L+5R)

10-toes to bar

 

Roll/stretch

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Friday workout

Warm up(2 rounds)

5-inchworms

10-pass throughs

20-jumping jacks

 

Workout(6 rounds as a team of 2 or 3 rounds solo)

500m-row(if no rower 400m-run)

40-swings 53/35

500m-row

40-air squats

 

Roll/stretch

 

 

 

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Wednesday workout

Warm up

5 min. of crawling(bear/crab/monkey/frog/handstands etc..)

 

Workout(8 min. EMOM)

3-clusters=squat clean into a thruster(work up to a heavy 3)

-REST 5 min.-

10-100m sprints(rest 90 sec. after each sprint)

 

Roll/stretch

 

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Monday workout

Warm up(3 rounds)

10-swings

10-push-ups

10-lunges(5L+5R)

 

Workout(10 min. AMRAP)

10-high pulls(left)53/35

10-overhead walking lunges(left)53/35

30-double unders or 60 singles

10-high pulls(right)53/35

10-overhead walking lunges(right)53/35

30-double unders or 60 singles

 

ROLL/STRETCH

3 rounds

20-hanging knee raises

20-good mornings 45/35

 

 

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Thursday

Warm up(2 rounds)

10-swings

10-goblet squats

10-burpees

 

Workout(5 rounds)

push-ups=(max good reps until failure)

then 1 set of 10 dips(slow and controlled)rings/bar/dox

200m-farmers carry(go heavy)

 

Roll/stretch

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Wednesday workout

Warm up(3 rounds)

5-inchworms

5-burpees

20-jumping jacks

 

Workout(6 min. EMOM)

1-hang power snatch + 2-overhead squats

-THEN-

(10 min.AMRAP)

5-ground to overhead (135/95)

10-pull-ups (scale=jumping pull-ups)

 

Roll/stretch

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