Blog

Saturday

Teams of 2
30min
100 box jumps 24/20
90 Pull ups
80 Push ups
70 Squats
60 DB snatch [heavy]
50 RKS [heavy]
40 HSPU
(2) 200m relay sprints


Saturday

Workout:
Teams of 2
100.80.60.40.20
Sit ups
Alt Lunges
20.20.20.20.20
Pull up/ring row


Friday

A) Tall clean
3 x 5

Clean & Jerk
Build to 85%

B) 4 min Amrap
5 Power clean 155/115
5 Lateral Burpee

rest 2 min

4 min amrap
10 T2B
10 Squats


Friday

Workout:
For time:
60 RKS [mod/heavy]
40 Burpee
50 RKS
20 Burpee
30 RKS
15 Burpee


Thursday

A) Single arm farmer carry
200m AHAP

B) 4 Rounds
10 DB bent over row 45/25
20 Alt DB Lunges
30 Ab mat sit ups


Thursday

Workout:
Tabata
Air squat
Cal bike/ row
Tuck jumps
Push ups
Rest 1 min between tabatas


Wednesday

Workout:
16 min Emom
1: 15 DB push press
2: 14 DB lunges
3: 12 Renegade rows
4: rest


Wednesday

A) Bench press
Work up to a heavy 5 for the day

“Bootyful”
B) 20min EMOM
1: 18/15 Cal row
2: 15 Goblet squat 32/24
3: 15 Box jump over 24/20
4: 10 Strict ring dips
5: 10 HSPU


Tuesday

Workout:
21-15-9
Cal row/Bike [30,20,15]
Burpees [stand up no jump]

Rest 2 min

21-15-9
Med ball Cleans
Push ups


Tuesday

A) Bar muscle up part 2

B) 5 Rounds
5 Dead lifts 315/225
30 Double unders

rest 2 minutes

3 Rounds
10 DB snatch 70/50
10 Burpee
[Stand up no jump]


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