Wednesday, July 8, 2020

July 8, 2020

WORKOUT:

Warm up:

Mobility 5-6 mins into…

1 min Alternating Box step ups 

30 sec Jumping Jacks 

30 sec push ups

1 min Alternating Box step ups

+

1 rounds: (empty barbell )

7 deadlifts 

7 hang muscle cleans 

7 Hang power cleans 

7 Front squats 

7 Push jerk 

then:

A. Every 90 sec x 6-7 sets :

2 Power cleans + 1 Front squat +.2 Push jerks 

*build to a tough set or quality reps 

B. Every 2 mins x 8 mins :

6 Barbell Strict press (take barbell from floor)

8 alternating Front rack Barbell reverse lunges 

+

3 min AMRAP:

3 deadlifts @185/135# or 135/95#

6 push ups

9 box jump overs @20”

1 min rest x 4 rounds 

*pick up where you left off each round

 

BOOTCAMP:

6 min AMRAP :

2-4-6-8 etc…

Man Makers

20 double under or Hops over DB

Rest 3 mins

6 min AMRAP:

2-4-6-8 etc…

DB Hang power Clean + Jerk 

20 Mountain climbers 

Rest 3 mins 

+

3 rounds for time:

200m Run 

10 DB Thrusters

10 V-ups or Tuck ups

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Tuesday, July 7, 2020

July 7, 2020

WORKOUT:

Warm up:

1 min Jump rope singles 

30 sec inchworm + 1 push up

30 sec mountain climbers

30 sec air squats

30 sec Barbell OH Hold

1 min jump rope singles

Into… 

5 Mins Mobility 

+

1-2 rounds:

8 empty Bar Romanian Deadlifts 

8 Scap pull ups + 8 Small hollow arch swings

8/side body weight cossack lunge

+

A1. Sumo Deadlift @11x1 , 6-6-6-6 , good quality reps (reset between reps not touch and go )

Rest 30 sec

A2. Strict Mix grip pull up @30x1 , AMRAP unbroken (-1) x 4 sets 

(Add weight if possible, if not able to negative pull up 3-5 reps with 3 sec lower down )

Rest 30 sec 

+

5 rounds for time:
50 double under

8 Hang squat clean @95/65

8 CTB/Pull ups or ring rows or STOH if not wanting to go to rig 

 

BOOTCAMP:

4 rounds:

30 sec DB Squat cleans

30 sec DB Deadlift 

30 sec Alternating DB Snatch 

30 sec jump lunge

Rest 1 min b/t

Into

4 rounds:

30 sec DB walking lunges

30 sec lateral hops over DB

30 sec DB Front squats 

30 sec Push ups on DB’s

Rest 1 min b/t 

into…

4 rounds:

30 sec no push up burpees

30 sec DB Alternating Devil’s press 

30 sec plank shoulder taps

30 sec DB floor press 

Rest 1 min b/t 


Core finisher:

Max Side Plank hold left side

Rest as needed

Mix side plank Hold right side

Rest as needed

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Monday, July 6, 2020

July 6, 2020

WORKOUT
Warm-up
10 Glute Bridge Up w/ small band
10 Pause Air Squats w/ small band

10 Good Morning w/ large band
:30 Row, Ski, Ride

x 2 rounds
*Focus on good positioning and getting your Glutes firing.

B. Every 3:00 x 6 sets:
3 Front Squats + 5 Back Squats
Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Perform this by completing the 3 Front Squats, racking the bar, and immediately stepping under into the Back Rack position and taking the bar back out of the rack. There should be no more than a few seconds of the bar off your body. Build as you go.

+

Every 1:00 x 7 sets:
6-10 Burpees
6-10 Kettlebell Swings
Pick an output that you can maintain for all 7 sets. You are performing both the Burpees and KBS in the same minute.

+

Finisher:

5 minute AMRAP:
10/side DB squat to press out
5/side Single Leg DB Romanian Deadlift 
For quality, not for speed. Take your time with the movements.

 

BOOTCAMP

MEET AT NORWALK HIGH TRACK

Warm up:

Coach’s choice =)

+

 7 Rounds  :

15/10  push ups

10m Walking lunges

15 sit ups

10m Bear crawl

200m run 

Rest 1 min b/t

+

For time:

20/side alternating step ups on bleachers 

3x through stair run 

20/side alternating step ups on bleachers 

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