Wednesday, August 5, 2020

August 5, 2020

WORKOUT:

Warm Up:

With an empty barbell:

10 Good Mornings

10 Front Squats

10 Strict Press

10 Back Rack Alternating static lunges

rest :30

x 2 rounds

 

then:

 

A. 1 Squat Clean + 1 Push Jerk - build to a heavy single in 8-10 mins.

B. 3 sets:

12 Alternating Front Rack Box Step Ups (knee height on the box.)

Rest 10 sec.

10 Lying Heal Slides

Rest 1 min.

+

6 Min AMRAP

10 STOH @115/85 or 95/65

5 Burpee Box Jump Overs @24/20

 

Rest 3 mins

 

6 min AMRAP

10 HPC @115/85 or 95/65

10 Box Jumps

 

BOOTCAMP

5 RFT:

1 x shuttle run

10 DB Power Cleans

20 DB Lying Floor Presses

30 Pulse Squats

1 x shuttle run

Rest 90 sec b/t rounds

+

Finisher:

10/leg Crossbody single leg RDL

Rest 20 Sec.

10/side standing side bends

Rest 20 Sec.

10-15 Standing DB tricep extension

Rest 20 Sec.

x 3 rounds

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Tuesday, August 4, 2020

August 4, 2020

WORKOUT

Warm up: 

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

+

A1. DB Bench press x 12-15 tough reps x 3 sets

Rest 20 sec

A2. Strict pull up (weighted if possible ) x AMRAP unbroken no tempo x 3 sets 

*use bands as needed 

B. 6 min AMRAP for quality :

5/side Half kneeling SA strict press 

5/side alternating DB Bicep curls 

20 sec/side Plank 

+

12 min AMRAP:

4 Devil’s press @40/25# 

8 TTB or Lying tuck ups 

50 Double under or 100 singles 

 

BOOTCAMP

4 rounds :

30 sec Banded bent over row slow and controlled 

15 sec rest

30 sec Banded Air squats 

15 sec rest 

30 sec Banded Strict press 

15 sec rest 

30 sec Glute hip bridge lifts with DB on hips 

30 sec rest 

+

4 min AMRAP x 4 sets:

5 devils press 

10 alternating Pistols  or 10 Curtsy lunges 

30 double under or 60 singles

rest 90 sec b/t

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Monday, August 3, 2020

August 3, 2020

Warm up:

10 light KB or DB squat to press out

10 light KB good mornings

10 push ups

20 mountain climbers

x 2 rounds

+

A. Front squat @30x1 x 5 reps x 5 sets 

Rest 90 sec b/t sets

*add weight per set if possible 

B. 4 Rounds : 

250/200m Row  

9 Deadlifts @225/155# or 185/125# or 135/95#

15 Wall balls @20/14# 

Rest 1 min b/t rounds 

C. Finisher if time:

20 Sec Hollow Hold

20 sec flutter kick 

20 sec Bicycle crunch 

30 sec rest 

x 3 rounds

 

BOOTCAMP

*Meet at Norwalk High 

3 rounds:

20 Yard Bear crawl 

20 walking lunges

1x sprint down field 

*recover walk back is the rest 

+

3 rounds:

10 Squat thrust with push up

20 plank up downs 

10 Squat thrust with push up

1x sprint down field

*rest is recovery walk back

+

3 rounds:

30 yard shuttle run 

20/leg mountain climbers 

10/leg single leg tuck ups

Rest 1 min 

+

Finisher =)

1 min left leg Russian step up on bleachers 

1 min right leg Russian step up on bleachers

1 stair climb through 

Rest 1 min 

x 2-3 rounds 

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