Monday, July 27, 2020

July 27, 2020

WORKOUT

3min row, ride, run

into:

10 alternating t-stabilizations

40 crossbody mountain climbers

10 empty barbell bent over rows

10 empty barbell strict press

x 2

 

then:

 

A. Every 2:30mins x 4 sets: 

Back Rack Barbell - 2 reverse lunges into 1 back squat x 6-8 times 

*add weight per set if possible 

B. 3 rounds: 

8-10/side DB Crossbody single leg RDL 

Rest 30 sec

10/arm DB Plank drag through 

Rest 30 sec

C. 12 min AMRAP :

2.4.6.8.10.12 etc….

2 Hang power cleans @95/65#

2 Shoulder to OH @95/65#

30 Double under or 60 singles

*increase HPC + STOH by 2 every round

 

BOOTCAMP (at the track)

5 rounds:

30 sec No push up burpee into 2 jump lunges

15 sec rest

30 sec Plank up down + 6 crossbody mountain climbers 

15 sec rest

+

5 rounds:

30 sec Pulse squat x 4 reps into 4 jump squats side to Side

15 sec rest 

30 sec Alternating single tuck up x 4 reps into 1 v-up 

15 sec rest

+

5 rounds:

30 sec 1 push up + 1 leg shoot through per side 

15 sec rest

30 sec Shuttle run with lines 

15 sec rest 

+

5 rounds:

30 sec 1 jump squat twist + twist x 2 into 4 shuffle lunges

15 sec 

30 sec 4 shoulder taps+ 1 ankle tap per foot

15 sec rest

Leave a Comment:

Add Your Comment/Photo Here...

Funday

July 26, 2020

WORKOUT

A. 1 Hang Power snatch + 1 Hang squat snatch per min x 8 mins

B.  3 rounds:

10 tough Supinated grip bent over row 

Rest 30 sec

10  Barbell Romanian deadlift 

Rest 30 sec

10  barbell roll outs or 10 Tuck ups 

Rest 30 sec

C. For time:

21-15-9

Burpee box jump overs @24/20”

Hang Power cleans @115/85# or 95/65#

 

SWEAT

4 rounds:

30 sec KB Deadlift 

30 sec Single arm Alternating KB Hang power clean + Jerk 

1 min Ski erg 

Rest 1 min b/t

Into

4 rounds:

30 sec Burpee ball slam 

30 sec weighted walking lunges 

1 min Jump rope 

Rest 1 min b/t 

into…

4 rounds:

30 sec Sumo KB Deadlift High pull to squat catch 

30 sec Uneven push ups alternating push ball through to other hand

1 min Ski erg 

Rest 1 min 

+

Core finisher:

TBA

 

MUSCLE

A. 4 sets :

DB Bench press x 8 tough reps with 3 sec lower down 

Rest 30 sec 

Chin ups with 3 sec lower down x 6-8 reps x 

Rest 30 sec

B. 4 sets:

Seated DB Arnolds press x 10 tough reps with 3 sec lower down 

Rest 30 sec

Banded fly’s x 10-12 reps with 3 sec lower eccentric 

Rest 30 sec

C. 4 sets:

DB bicep curls with 3 sec eccentric x 8 tough reps

Rest 30 sec

Lying skull crushers with 3 sec eccentric x 8 tough reps 

Rest 30 sec

D. 3 sets:

8 left leg Bulgarian split squat with 3 sec lower down 

8 right leg Bulgarian split squat with 3 sec lower down 

*weighted if possible

Rest 30 sec

10 Lying feet elevated Hip bridges weighted with 3 sec lower down 

Rest 30 sec

 

BOOTCAMP

From 0:00-5:00 Min:

600m Run 

From 5-10:00Min: 

100 air squats

From 10:00-15:00min:

75/50 Push ups

From 15:00-20:00Min: 

100 bodyweight walking lunges

From 20:00-25:00min :

100/80 sit ups

From 25:00-30:00 Min:

600m Run 

+

*core finisher if time and coach's choice =)

Leave a Comment:

Add Your Comment/Photo Here...

Saturday

July 25, 2020

WORKOUT

2 x through:

 

20 Wall Ball Cleans

400m Run

20 Wall Ball Cleans

 

Rest 1 min

 

100m SB or DBall

400m Run

100m SB or DBall

 

Rest 1 min

 

12 SA DB Thrusters L

400m Run

12 SA DB Thrusters R

 

Can sub 450m row or 40/30 AB Cals

 

BOOTCAMP

Partner Workout: 

60 rounds for time: (I go you Go/ 30 each):

1 DB Power clean 

2 DB Front squats 

3 DB STOH

4 Burpees over DB

*30 min Time Cap

*if completed before time Cap must go for max distance farmers carry in remainder time 

 

 

Leave a Comment:

Add Your Comment/Photo Here...
3 | 4 | 5 | 6 | 7 |