June 22, 2020 Monday

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)


June 20, 2020 Saturday

Carry on My Wayward Son

200m Farmer/odd object carry- (1 min out, 1 min back) 3 Rounds 16 Single Dumbbell Squat Clean 45/25 or 10 Barbell Squat cleans 95/65 25 Double unders or 75 singles (adv 35) (Beef 60) -600m run or 750/500m row- 3 Rounds 16 Single arm Dumbbell thrusters 45/25 or 10 Barbell Thrusters 95/65 25 Double unders or 75 singles (adv 35) (Beef 60) -200m Farmer/odd object carry- (1 min out, 1 min back)


June 19, 2020 Friday

7 Rounds 2 Minute clock 8 Air squats 20 Russian twists 8 air squats 20 russian twists -In time remaining- Max Down ups or Burpees -Rest :30s between rounds- *Keep running count for burpees, that will be the score*

If you only have one dumbbell or KB available to you perform Single arm dumbbell push press 3x 6-8 ea side (40X2) Lots of control on the eccentric portion. Thats the goal

If you did last weeks Barbell rows, build from that loading If you dont have a barbell here are some other row options ' Single arm dumbbell row Banded row Table row


June 18, 2020 Thursday

-Run 400m or row 500/400m- 4 Rounds 12 Dumbbell Snatches 45/25 (50/35) (alt 50/35) (10 Barbell Snatch 75/55) 20 Dumbbell toe taps -Run 400m or row 500/400m- 4 Rounds 14 Single arm dumbbell hang clean and jerks 45/25 (50/35) (12 BB C and J 75/55) 20 Mountain Climbers -Run 400m or row 500/400m- 4 Rounds 16 single arm dumbbell power cleans 45/25 (50/35) (14 Power cleans 75/55) 20 Lateral hops over the dumbbell


June 17, 2020 Wednesday

Moving over to the EMOM Format, adjust weights as needed

Performed right after the 10 minute EMOM. The goal here is high quality heavy reps.


June 16, 2020 Tuesday

Read description: Shoulder Health circuit

2-3 rounds - 8 Quadruped Scapular Push ups - 4 ea direction hands in front scapular cars - 6 infinity hovers


June 15, 2020 Monday

@ min 0 A.) 1 Mile run or 2k time trial

@ min 14 B.) 8 minute amrap 14 Dumbbell Snatches 45/25 (50/35) (Alt 50/35) 16 Single leg V-ups (adv 12 tuck ups) (beef 12 V-ups)

Back or Front Squat (20X2) *Building from last weeks load with the faster tempo* 4x 3 Tempo reads: 2 seconds down, no pause at the bottom, explode up, 2 second pause at the top


June 14, 2020 Sunday


June 13, 2020 Saturday

Definitely read the notes

For time 3 cycles of Barbell or DB Complex 30 down ups or burpees 3 cycles of Barbell or DB complex 800m Run 2 cycles of Barbell or DB complex 20 Down ups or burpees 2 cycles of Barbell or DB complex 400m Run 1 cycles of Barbell or DB complex 10 Burpees 1 cycles of Barbell or DB complex 200m Run 1 cycle barbell Complex 75/55 (95/65) (115/75) 5 Deadlifts 5 Power Cleans 5 Shoulder to overhead 1 cycle dual DB complex 5 DB deadlifts 5 DB power Cleans 5 DB S2O 1 cycle single DB complex 8 Single DB cleans 8 Single DB thrusters


June 12, 2020 Friday

Tall Plank Forearm plank Tuck hollow hold Hollow hold Weighted hollow hold Side plank Weighted side plank


June 11, 2020 Thursday

A.) 6 rounds 200m Run or 250m Row -Rest 1 minute between rounds- *Rest 2 minutes before starting B*

14-12-10-8-6-4-2 Single DB squat clean 45/25 (50/35) (alt 50/35) or Single KB squat clean Sit ups (Single leg v-ups) (Tuck ups or V-ups)


June 10, 2020 Wednesday

18 Minute amrap 5 Down ups or Burpees 8 Bent over Dual DB rows or 8 ea side bent over single arm row 15 Double unders or 45 singles or 10 Lateral Hops over object 10 Down ups or Burpees 8 Dual DB bent over rows or 8 ea side bent over single arm row 15 Double unders or 45 singles or 10 Lateral Hops over object 15 Down ups or Burpees 8 Dual DB bent over rows or 8 ea side bent over single arm row 15 Double unders or 45 singles or 10 Lateral Hops over object 200m Run or 250/200m row *After run go back to beginning and ascend again*


June 09, 2020 Tuesday

A.) 6 Minute alternating EMOM 1- 8-10 ea side single arm dumbbell press or Z press 2- 6-12 Trx rows/ Ring rows/ Pull ups/ Barbell rows/ Banded row/ Dumbbell high pull

5 rounds 14 Russian Kb swing or Single arm DB swing 15 Air Squat *Starting at 0 and every 1:30 after that, perform a :20s static midline hold*


June 08, 2020 Monday

8 Minute cap

8 Minute time cap 30 Dumbbell snatches 45/25 (50/35) or 20 Barbell Snatches 75/55 30 Down ups (adv Burpees) 20 Dumbbell snatches 45/25 (50/35) or 15 Barbell Snatches 75/55 20 Down ups (adv Burpees) 10 Dumbbell snatches 45/25 (50/35) or 10 Barbell snatches 75/55 10 Down ups (adv Burpees)

4 rounds 200m Run 14 sit ups (Single leg v-ups) (Tuck ups or V-ups) 20 Dumbbell toe taps or 15 Double unders (30) (50)

Back or Front Squat (30X2) *Building from last weeks load with the removed pause from the bottom* 4x 4 Tempo reads: 3 seconds down, no pause at the bottom, explode up, 2 second pause at the top


June 07, 2020 Sunday


June 06, 2020 Saturday

4 rounds 1 minute of jump rope (singles or doubles) or box jumps or lateral hop over DB :30s of static lower body hold 1 minute of dumbbell hang snatches 45/25 (50/35) or barbell hang cleans or snatches 75/55 (95/65) :30s of static midline hold 1 minute of goblet squats 45+/25+ or barbell front squats 95/65 (115/75) -:30s of rest- Static lower body holds -Wall sit -Goblet wall sit -Single leg wall sit -90 Degree squat hold -Lunge isometric hold Static midline holds -Forearm Plank -Tuck hollow hold -Single leg hollow hold -Hollow hold