Workout of the Day

Week of 2/17/20-2/23/20

Monday: 3 Sets: – Barbell Front Rack Stepups x 16 Reps *rest 2 mins* + 3 Rounds: – 13 Back Squats (155/105) – 500/400m Row *10 min cap* Tuesday: Handstand Skill Work (12 mins): L1) Handstand Hold x :25-:30, 4 sets L2) Strict or Kipping HSPU x 6-10 reps, 4 sets L3) “Buddy” HSW x… Read more »

Week of 2/10/20-2/16/20

Monday: 3 Sets: – DB Front Rack Lunge Steps x 16 reps (8/side) *rest :90* + EMOM 12: Min 1) 8-10 DB Box Step Overs (50/35) Min 2) 15/12 cal Row Tuesday: Handstand Skill Work (10-12 min) Level 1: HS Kickoff Drill x 5 reps, 3-4 sets Level 2: HS Negatives x 5 reps, 3-4… Read more »

Week of 2/3/20-2/9/20

Monday: 3 Sets: A1. DB Split Squat x 10/side @ 2111 *rest :30* A2. Feet Elevated Box Glute Bridge x 10 reps *rest :90* + AMRAP 10: Ascending Ladder – 3, 6, 9, 12, etc. – DB Thrusters (50/35) – Box Jump Overs (24/20) Tuesday: Handstand Skill Work (10-12 mins) Level 1: Wall Walks x… Read more »

Week of 1/27/20-2/2/20

Monday: EMOM x 24 minutes Min 1) 15 Goblet Squats Min 2) 12 Box Step Overs (holding Kettlebell) Min 3) :30 Weighted Plank Hold Tuesday: Bench Press 10-8-6-4-2, building *rest 2 mins between sets* + AMRAP 9 3 Muscle Ups 20 Double Unders 4 Muscle Ups 40 Double Unders 5 Muscle Ups 60 Double Unders… Read more »

Week of 1/20/20-1/26/20

Monday: EMOM 24 Min 1) Row 15/12 Cals Min 2) 10 KB Front Rack Reverse Lunges (53/35) Min 3) Row 15/12 Cals Min 4) :40 KB Front Rack Hold Tuesday: Push Jerk 10-8-6-4-2, building *rest 2 mins between sets* + AMRAP 7 – 12 Push Jerks (95/65) – 8 Handstand Pushups Wednesday: Back Squat 8-8-8,… Read more »

Week of 1/13/20-1/19/20

Monday: 5 Rounds – 20/15 cal Row – 15 DB Front Squats – 15 Russian KBS (53//35) *rest 2 minutes* Tuesday: Push Press 10-8-6-4-2 *rest 2 minutes between sets* + AMRAP 8 – 5 Strict HSPU – 10 C2B Pullups Wednesday: Back Squat 3 x 10 @ 55% of 1RM *rest 1 minute* + Power… Read more »

Week of 1/6/20-1/12/20

Monday: Back Squat – Build to a tough single in 20 minutes + AMRAP 7 3, 6, 9, 12…etc. – Russian KBS (70/53) – Goblet Squats (70/53) Tuesday: Strict Press 10-8-6-4-2 *rest 2 minutes between sets* + EMOM 10 Min 1) 10-15 DB Strict Press Min 2) 50 Double Unders Wednesday: 4 Rounds – Row… Read more »

Week of 12/30/19-1/5/20

Monday: Back Squat 5 @ 40% 5 @ 50% 5 @ 60% *all based off of training max* + AMRAP 4: – 40 Wall Ball Shots (20/14) – Max Air Squats in remaining time rest 2 minutes AMRAP 4: – 30 Box Jump Overs (24/20) – Max Air Squats in remaining time *score = total… Read more »

Week of 12/16/19-12/22/19

Monday: Back Squat 3 @ 70% of training max 3 @ 80% of training max 3+ @ 90% of training max *training max is 90% of 1 RM* + AMRAP 7: – 10 Goblet Squats (70/53) – 5 Box Jumps (30/24) Tuesday: AMRAP 20: – 25 American KBS (70/53) – 20 Pushups – 200m Ski… Read more »

Week of 11/18/19-11/24/19

Monday: 3 Sets – Barbell Front Rack Stepups x 16 steps *rest 2 minutes* + 4 Rounds – 10 Back Squats (135/95) – 12 Burpees Over The Bar *12 minute cap* Tuesday: 7 Rounds – 10 DB Push Press (50/35) – 10 Toes to Bar – 10 DB Deadlifts (50/35) – 30 Double Unders Wednesday:… Read more »