Workout of the Day

Week of 3/18/19-3/24/19

Monday: 5 sets: Front Foot Elevated Split Squat x 8 reps *rest 90 sec* + EMOM 12: Min 1 – Squat Cleans x 10 reps (135/95) Min 2 – Russian KBS x 15-20 reps (50/35) Min 3 – Toes To Bar x 10-15 reps Tuesday: On a 15 minute clock: Barbell Bench Press – build… Read more »

Week of 3/4/19-3/10/19

Monday: For Time 30 DB Box Step Ups @ 50/35 to 20″ 30 DB Front Squats 30 DB Box Step Ups 25 DB Thrusters 30 DB Box Step Ups 20 DB Squat Cleans *20 minute cap* Tuesday: Barbell Bench Press 5 x 3 + Every 3m x 15m (5 sets): 50 Double Unders 10 Pull… Read more »

Week of 2/25/19-3/3/19

Monday: Thruster 10-8-6-4-2 + 0:00 – 5:00 15-12-9: Front Squats (95/65) Lateral Barbell Burpees 5:00 – 10:00 12-9-6: Front Squats (115/80) Burpee Box Jumps (24/20) 10:00-15:00 9-6-3: Front Squats (135/95) Burpee Box Jump Overs (24/20) Courtesy of CF Invictus Tuesday: Barbell Bench Press 4 x 5 *heavier than last week* + 5 Rounds for Time:… Read more »

Week of 2/18/19-2/24/19

Monday: Front Squat 10-8-6-4-2 *rest 2 mins between sets* + EMOM 12: Min 1: 15-20 Wall Ball Shots (20/14) Min 2: 20-25 KBS (53/35) Tuesday: 4 sets: Barbell Bench Press x 6 *go heavier than last week* + Every 3 minutes for 12 minutes (4 sets) -Echo Bike x max Cals in 60 secs -DB… Read more »

Week of 2/11/19-2/17/19

Monday: Overhead Squat 10-8-6-4-2 *rest 2m between sets* + AMRAP 10 20 Box Jumps (24/20) 10 Hang Squat Snatch (95/65) Tuesday: 3 sets: Barbell Bench Press x 8 reps *rest 2m between sets* + 5 Rounds for Time: 14 Dumbbell Deadlifts (50/35) 14 Alternating Dumbbell Shoulder to Overhead (50/35) Wednesday: EMOM 10 Power Clean +… Read more »

Week of 2/4/19-2/10/19

Monday: Back Squat – 20 Rep Max *two attempts – goal is 70-80% of 1RM* + 3 sets: 500m Row *increasing intensity* *rest as needed between sets* *score is fastest 500m row time* Tuesday: 3 sets: Barbell Bench Press x 10 reps *rest as needed between sets* + 5 rounds: 10 Chest to Bar Pullups… Read more »