Wednesday 9/2

WARM UP

3 rounds:
20 calorie row
10 walking lunges
10 hollow rocks

STRENGTH

Front squat
5 x 3

WORKOUT OF THE DAY

5:00 AMRAP:
20 wall ball
10 toes to bar

*Athletes should attempt to complete workout unbroken

25:00 continuous row or ride
*Must keep strokes per minute above 26 or rpm above 50

ANYWHEREX

SKILL

Split Jerk technique
5 x 5

WORKOUT

Death by…
Goblet squat

Tuesday 9/1

Warm-up

10min EMOM

5 burpees

5 air squats

5 good mornings

Skill

Toes 2 Bar

4×8-10

*sets must be unbroken. Scale to “knees to elbow”, or knee raises as needed.

Workout of the Day

400m sandbag/object carry

15 Right Arm DB Squat snatch

15 Left Arm DB Squat snatch

20 deadlifts 275/185

30 ring dips

*12 min cap

AnywhereX

Skill

Tabata hollow hold

Tabata superman hold

Workout of the day

Against a 20:00 clock

1 mile run

AMRAP

20m lunge

10 pushups

5 kb deadlifts

Monday 8/31

Warm-up

400m run

300 single unders

15 ring rows

15 kip swings

Skill

Strict press 3×10

Workout of the Day

20min EMOM

odd: 200m run

even: 5 burpees + 10 c2b

AnywhereX 

Skill

10 min Hi Hang squat clean technique

Workout of the Day

5rds

200m run

:30 ring push-up position support hold

20 kb goblet squats

 

Friday 8/28

Warm-up

5 min Volleyball

Skill

P-Bar walks 4 x1-2 lengths

Workout of the Day

“Bromanda”

9-7-5

Muscle up

Cluster (185/125)

AnywhereX

Skill

50 Shoulder taps in push-up position

*goal is to limit rotation as much as possible

Workout of the Day

4rds

for time w/ partner

200m sled push (45/25)

800m medball carry

*split work for each movement equally

Thursday 8/12

Warm-up

3rds

1 lap empty sled push

10 pushups

10 ice skaters

Skill

Death by….

V-ups

*start at 3 and increase by 3 every round until failure. If you fail to complete round of 18, rest 1 minute and start back at 3

Workout of the Day

5rds for time with a partner

100m sled push 90/45 * altpartners after 50m

60 Kb walking lunges 16kg/12kg *alt  after 30 reps

AnywhereX

Skill

10 min EMOTM

2-3 climb to standing *scale by elevating torso above feet

Workout of the Day

30 min EMOTM

Minute 1: 75 single unders

Minute 2: 10 burpees

Minute 3: :30 plank hold