Sunday

August 2, 2020

WORKOUT

Warm up - 10-12 mins

+

A. 1 Power snatch + 1 Squat snatch - build to a tough set over 10 mins

B. 3 rounds :

10/side single leg elevated hip thrust 

Rest 20 sec

10 Seated DB lateral raises + 10 sec hold last rep

Rest 20 sec

20-30 sec Side plank hold/side 

Rest 20 sec 

C. For time: 

500m Row or 400m Run 

50 PlateOH lunges

50 Plate GTOH

50 box jump overs @24/20”

50 Plate GTOH

50 OH Plate lunges

500m Row or 400m run 

 

BOOTCAMP

5 rounds for time:

10 DB squat cleans 

15 Hand release push ups 

20 Alternating DB Power snatch 

30 double unders or 60 single's

Rest 1 min to 90 sec after each round 

Finisher :

12-15/arm DB Bicep curls

12-15 Standing DB OH tricep extensions 

12-15 Leg lifts over DB per side 

x 3 rounds 

Rest as needed 

 

SWEAT

Warm up 10 mins 

+

4 min AMRAP :

12 KBS

9 goblet squats

6 Cal ski erg or row 

Rest 1 min 

4 min AMRAP :
5 Left arm Db Snatch 

5 left arm DB OH walking lunges

5 Right arm DB snatch 

5 Right arm DB OH walking lunges

30 double unders or 60 singles 

Rest 2 mins 

x 3 rounds 

+

Finisher:

30 sec KB Russian twist or no weight 

15 sec hollow hold

10/side KB side bend 

Rest as needed x 3 rounds

 

MUSCLE

A1. Incline DB Bench press @30x1 x 8-10 tough reps x 3 sets

Rest 30 sec

A2. Bench or Box dips or ring dips @30x1 x 8-10 tough reps x 3 sets

Rest 30 sec

B. 3 rounds:

45 sec Left leg Weighted Russian step ups

15 sec rest

45 sec right leg weighted Russian step ups 

15 sec rest

1 min AMRAP pump makers (Push up + row/row + bicep curl to press)

1 min rest

C. 12 min AMRAP For quality )

5 Strict pull ups 

15 Tricep press downs with band 

10 Push ups 

15 Banded pull aparts

Rest 30 sec 

D. Finisher : 

Tabata jumping lunges or walking lunges =)

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Saturday

August 1, 2020

WORKOUT

Warm up:

On the Minute x 10:
5 Burpees
Max Front Plank in Time Remaining

 

then:

 

Take 10 mins to work up to a heavy 3 rep hang squat clean.

+

AMRAP 5:
600 Meter Run
1 Round
10 Push-ups
20 Air Squats
Max Power Cleans (135/95)

 

Rest 3 Minutes

 

AMRAP 5:
400 Meter Run
2 Rounds
10 Push-ups
20 Air Squats
Max Hang Squat Cleans (135/95)

 

Rest 3 Minutes

 

AMRAP 5:
200 Meter Run
3 Rounds
10 Push-ups
20 Air Squats
Max Squat Cleans (135/95)

 

 

BOOTCAMP

Partner workout =)

Part 1: 

3 rounds:

40 KB Deadlifts (split)

200m run together 

40 weighted walking lunges (split)

into….

3 rounds:

40 KB Squat Press (split)

20 burpees together 

40 KBS (split)

into…

3 rounds:

40 Alternating Single Arm KB Hang Clean + Jerks (split)

200m Run together 

40 KB Sumo Deadlift High pull (split)

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Friday, July 31, 2020

July 31, 2020

WORKOUT

Warm-up

20-15-10-5
Pike Ups on Slider
Air Squats
Hollow Rocks
Jumping Lunge

 

into:

 

A1. Seated DB Arnolds press @30x1 x 6-8 tough reps x 4 sets

A2. Rear foot elevated DB split squat @30x1 x 6-8 tough reps x 4 sets

A3. Single Arm Db tricep kickback x 8/side x 4 sets

Rest as needed

+

B. 15 min AMRAP: 

8 DB Thrusters @50/35#

12 box jumps @24/20”

16 Ball slams 

C. Finisher: 

30 sec Standing DB High pull 

30 sec Left leg glute bridge hip lifts w/DB on hips

30 sec right leg glute bridge hip lifts w/DB

30 sec rest

x 3 rounds 

 

BOOTCAMP

Partner workout =)

Part 1: 

3 rounds:

40 KB Deadlifts (split)

200m run together 

40 weighted walking lunges (split)

into….

3 rounds:

40 KB Squat Press (split)

20 burpees together 

40 KBS (split)

into…

3 rounds:

40 Alternating Single Arm KB Hang Clean + Jerks (split)

200m Run together 

40 KB Sumo Deadlift High pull (split)

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