Blog

Saturday

Workout:
20 Min partner Amrap
60 Cal row
50 Knee raises
40 Wall ball
30 Dead lifts
20 Ring row


Saturday

Partner
20 Min
1-2-3-4-5-6-7-8-9-10 Each
Air squats
Pushups
Hollow rocks


Pullups
Goals: Unbroken on all sets!!


Friday

Workout:
3 Rounds
150 Single under
50 Squats
25 Inch worms


Friday

A) Clean
2 x 3 @ 70%
2 x 3 @ 80%
1 x 2 @ 90%

EMOM 16
1. 3 Clean 185/135
2. 12 Toes to bar
Goal: Go heavy, One clean every 20 sec


Thursday

Workout:
5 Rounds
45 sec sprint stations
15 rest
Row/Bike
Sit ups
Burpee
Jumping lunges
Rest 1min


Thursday

A) Weighted Push up
10 x 2
Use heavy weight across all sets

B) 18 Min
Cal Row 14/12
10 Ring pushups
20 Ball slams
8 Roll to candle stick

Goal: Sprint row, UB pushups, Challenge candlestick movement


Wednesday

Workout:
5 Rounds
21 Lateral Step overs
15 DB Push press
9 DB Squat cleans


Wednesday

A) Deadlift 1RM

B) 10 Min
5 Deadlift 95/65
7 Power snatch
5 Overhead squat

Goal: Last snatch into unbroken squats, Smooth transitions, short rests


Tuesday

Workout:
15 Min Amrap
15 Plate G2OH
15 Plate V twist
50 Jump rope
15 Hollow rock


Tuesday

A) Midline
100 Sit ups
90 DB Side bends (total)

B) 4 Rounds
2 Min single under
15 Butterfly pullups
14 Pistol squats
20 V ups

Goals: UB sets on all movements!!!


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