July 05, 2020 Sunday

20:00 Alt EMOM 1) 1:00 Max Cals any Machine 2) 1:00 Max Box Jump Overs 3) 70m Farmer Carry (~45/25) (~50/35) (~70/53) 4) 1:00 Max Burpees *Start anywhere except Burpees so everyone finishes on a 1:00 Max effort station, but follow same order


July 04, 2020 Saturday

3 Rounds 603m Run (800m) 25 Double Unders (50) (75) 10 Deadlifts 135/95 (15 Deadlifts 135/95) (20 Deadlifts 135/95) - rest 1:00 in between rounds -


July 03, 2020 Friday

18:00 AMREP 8-12-16-200m Run Box Jumps DB Snatches 45/25 (50/35) (Alt DB Snatches 50/35) Alt Goblet Lunges 45/25 (Alt Barbell Lunges 95/65) (Alt Barbell Lunges 115/75)


July 02, 2020 Thursday

4 Rounds 1:00 Max Cals any Machine 1:00 70m Sled Push (1 Green/0 Greens) (2 Greens/1 Green) (3 Greens/2 Greens) 1:00 Push Ups (Shoulder to Overheads 95/65) (Dumbbell Shoulder to Overheads 50/35) *If not enough sleds, go ahead and sub the sled push for a sandbag/deadball carry


July 01, 2020 Wednesday

Rx'd

Row Calories 18/15

ADV.

Row Calories 18/15

Beef

Row Calories 15/12


June 30, 2020 Tuesday

Part A

8:00 AMREP 2 Plyometric Lunges 2 *Core 2 DB Snatches (Alt DB Snatches) (Power Snatches 75/55) 4 4 4 6 6 6 8 8 8 etc... *Core (Pick 1 movement for Part A -then- pick a DIFFERENT movement for Part B): Sit Ups V-Ups Alt V-Ups Knee Tucks L Crunches Toes to Bar

Part B (2:00 after Part A)

8:00 AMREP 2 Alt Lunges (Goblet Lunges) 2 *Core 2 Push Ups (Single Arm DB Shoulder to Overheads) (Barbell Shoulder to Overheads 95/65) 4 4 4 6 6 6 8 8 8 etc... *Core (Pick 1 movement for Part A -then- pick a DIFFERENT movement for Part B): Sit Ups V-Ups Alt V-Ups Knee Tucks L Crunches Toes to Bar


June 29, 2020 Monday

Part A

7 Rounds :30 Air Squats (Goblet Squats) (Front Squats 95/65) :30 Burpees (Bar Facing Burpees) :30 Rest

Part B (1:00 after Part A)

Core (Pick 1): Sit Ups V-Ups Alt V-Ups Knee Tucks L Crunches

Part C (1:00 after Part B)

For Time: 1000m Row -or- 800m Run -or- 50 Cal Bike


June 28, 2020 Sunday

6 Rounds 10 Single or Double arm Devils press 12 Tuck ups (V-ups) 15 Air Squats (Jumping air squats) *Accumulate 400m of farmers carry or odd object carry*


June 27, 2020 Saturday

READ Notes for actual format

Every 5 minutes for 20 Minutes 8 ea side Single arm DB rows or 10 Barbell Rows 14/10 Push ups (20/15) (Beef HSPU 8/5) 14 Goblet Squats 45+/25+or Front Squats 75+/55+ 400m Run or 500m/400m row


June 26, 2020 Friday

Read notes! Hip circuit

Hip Circuit 2-3 rounds 6 ea direction Standing Hip axial 5 ea direction shinbox to extend 4 ea direction cossack squats

15 Minute Amrap 14 Suitcase Lunges 45/25 (50/35) (55+/40+) 30 Mountain Climbers 14 Hang Dumbbell Snatches

A1 Optional Strength

Building from last week

A2) Optional Strength

Building from last week

B1) Optional Strength

Building from last week

B2) Optional Strength

Hollow hold (weighted hollow hold) 3x :30s-1min Building from last week


June 25, 2020 Thursday


June 24, 2020 Wednesday

5 rounds 200m Run 14 Single arm Dumbbell thrusters 45/25 (50/35) or 10 2 DB thruster or Barbell thruster 95/65 200m Run 15 Lateral Down ups over DB (Lateral Burpees over DB)

Optional Oly

10 Minute EMOM 2 Cleans/Clan and jerks/ Snatches Building from last week's loading. The goal for the singles is to move a challenging weight that is still technically proficient

Building from last week's loading. The goal for the singles is to move a challenging weight that is still technically proficient


June 23, 2020 Tuesday


June 22, 2020 Monday

A) 10-9-8-7-6-5-4-3-2-1 Dumbbell Snatch 45/25 (50/35) (alt 50+/35+) 10 Double unders (20) (40) or 30 split jacks -then- B.) 1-2-3-4-5-6-7-8-9-10 Single arm dumbbell hang clean and jerk 45/25 (50/35) (alt 50+/35+) Burpees *Accumulate 1200m of running or 1500/1200m rowing during the workout*

Back Squat 3-3-3-3 (21X1) *Tempo reads 2 second descend, 1 second pause at the bottom, explode up, 1 second pause at the top* Trying to sustain loading from last week's rep scheme. There's an added pause to the bottom so there may be a slight decrease depending on peoples pausing strength.


June 21, 2020 Sunday

Who says Vanity workouts can't be functional?

17 Minute Amrap 200m run or 250/200m row 14 tuck ups (beef v-ups) 12/9 Push ups (adv weighted push up) 10 Ring rows/TRX rows/ Banded Rows/ Single arm DB rows (ea side)