Saturday

August 8, 2020

WORKOUT

Warm-up
AMRAP 5
5 Burpees
5 Tuck Jumps
10 Air Squats
10 KB Sumo Deadlift High Pull

+

KB Work
1 Minute Each Station- 2 Rounds
Windmill Right Arm
Windmill Left Arm
Chops Right Side
Chops Left Side
Sit-up and Reach

+
“Hope”
Three rounds of:
Burpees
Power Snatches 75|55
Box jumps 24|20
Thrusters 75|55
Chest to bar Pull-ups or Heavy KBS

1 Minute Rest

 

*“Hope” is the same format as Fight Gone Bad.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

 

**The clock does not reset or stop between exercises. On call of “rotate,” the athlete must move to the next station immediately for a good score. One point is given for each rep.

 

BOOTCAMP

Partner Workout =)

30 rounds Alternating :

5 AIr squats 

5 Ball slams  

Into 

20 rounds alternating :

5 jumping lunges per leg

5 burpees

into…

10 rounds Alternating :

10 Ball Thrusters

100m Run - run across to apartments and back up hill to meet partner 

*30 min Time cap 

Leave a Comment:

Add Your Comment/Photo Here...

Friday, August 7, 2020

August 7, 2020

WORKOUT

Warm up:

200m Run
60 Singles
10 Back Rack Lunges
200m Run
10 Front Rack Lunges
60 Double Unders
200m Run

+

A1. 1 Barbell strict press + 6 Push press x 4 sets

A2. Front foot elevated split squats (45# plate ) x 8/leg weighted x 4 sets

A3. 30sec-45sec Weighted front plank x 4 sets

Rest as needed

+

5 rounds:

30 sec Power snatch @95/65# or DB PS @50/35#

30 sec Thruster barbell @95/65#

60 sec Air bike or Ski/row

1 min rest

 

BOOTCAMP

8 min EMOM:

Min 1: 10 KB Sumo Deadlifts + 10 KBS

Min 3: 50 double under or 100 Single

Rest 2 mins

8 MIn EMOM:

Min 1 : 6 Left arm KB Thrusters + 6 Right arm KB Thrusters 

Min 2: 8-10 Burpees 

Rest 2 mins

8 min AMRAP:
5/arm KB Snatch 

5/arm Uneven push ups (1 hand on KB walk up and over to switch )

10 Goblet squats 

+

Core finisher (if time) 

15 Leg lifts (hands under butt)

15 Toe touches

15/side Russian twist 

x 3 rounds 

Rest as needed 

 

 

Leave a Comment:

Add Your Comment/Photo Here...

Thursday, August 6, 2020

August 6, 2020

WORKOUT

Warm up 

400m run

10 DB Strict Press

10 Groiners

10 air Squats

x 2

+

For time:

1,000m/800m (Row/ski erg or run )

30 Ball slams 

30 toes to bar or Knees to elbow or Lying V-ups

750/600m Row

30 DB Push press

30 DB Front squats 

500m/400m Row

30 Ball slams

30 Ball walking lunges 

250/200m Row 

+

Arm finisher if time:

12-15 Prone DB rear delt flies 

12-15 standing DB tricep extensions 

12-15 Banded strict press 

x 3 rounds 

Rest as needed 

 

BOOTCAMP

Meet at Norwalk High Track (Team Workout !)

3 mins On/ 1 min off x 3 rounds 

15 sit ups 

10 Yard walking lunges 

Rest 1 extra min

3 mins on /1 min off x 3 rounds:

15/10 Push ups 

10 Yard Broad jump 

Rest 1 extra min 

3 mins on /1 min off x 3 rounds :

10/side Curtsy lunge

10 yard bear crawl 

+

*rest as needed to hit a good run here!!

Finisher : 

1,000m Run For time!!

 

Leave a Comment:

Add Your Comment/Photo Here...
1 | 2 | 3 | 4 | 5 |