June 05, 2020 Friday

Strength EMOM

8 Minute Amrap 10 Burpees 12 Sit ups (adv tuck up) (Beef 10 V-ups)


June 04, 2020 Thursday

5 rounds Run 400m or Row 500/450m 14 SA DB hang clean and jerks 45+/25+ or 10 Dual DB Clean and jerks 45+/25+ or 10 Barbell Clean and jerks 95/65 15 Air Squats (Advanced Jumping air squats)

A1 Optional Strength

Supine leg lowering


June 03, 2020 Wednesday

10-9-8-7-6-5-4-3-2-1 Bodyweight lunges (reps are for each side) 20 mountain climbers -then- 5 rounds 12 Renegade rows 40+/20+ 200m run or 250m/200m row or 100m odd object carry

Clean or Snatch singles

Hit 4 singles at whatever weight you finished at for Part A. Theres no rest limit on these. Take your time, make them very high quality.


June 02, 2020 Tuesday

20 minute amrap 200m Run (:30s out, :30s in) or 250m/200m row 14 Single arm dumbbell or KB thrusters 45/25 or 8 Barbell 95/65 or dual dumbbell thrusters 200m run (:30s out, :30s in) or 250m/200m row 20 Double unders or 60 singles or 20 lateral hops (over DB or just on ground) 20 Russian Twists


June 01, 2020 Monday

A

7 Minute Amrap 12 Dumbbell Snatches 45/25 (50/35) (14 Alt 50+/35+) 9 Burpees 12 Single leg V-ups (Adv 8 Tuck ups) (Beef 8 V-ups) -Rest 3 minutes, repeat, separate scores for each amrap-

B

7 Minute Amrap 12 Dumbbell Snatches 45/25 (50/35) (14 Alt 50+/35+) 9 Burpees 12 Single leg V-ups (Adv 8 Tuck ups) (Beef 8 V-ups)

Optional Strength

Back Squat (31X1) Tempo reads: 3 seconds down, 1 second pause at the bottom, Explode up, 1 second pause at the top.


May 31, 2020 Sunday

A.)

45/25 50/35

45/25, 50/35 *200m Run or Row after each set


May 30, 2020 Saturday


May 29, 2020 Friday

@ 0:00, 6:00, 12:00, 17:00 stop and perform 1:00 of max holding of choice: - Plank, Side Plank- Hollow/ Modified Hollow- Overhead DB or KB Hold- HS Hold 15 Double Unders Or 30 Single Unders (20 DU) (40 DU) 12 Wall Balls (ADV: 15) 6 Pull Ups or Dual DB Row, Ring or Table Row (ADV: C2B) 50m Farmer Carry or Odd Object Carry


May 28, 2020 Thursday


May 27, 2020 Wednesday

AMREP in 18 minutes 3 KB Swings 50/35, 70/44, 70/53 3 Down Ups or Burpees 3 Toes to bar, V-ups, Situps, Leg Lifts 6 6 6 9 9 9 12 12 12 200m Run or Row, then start back at 3's


May 26, 2020 Tuesday

Two Minutes to Win It

2:00 Clock for each of the following Rounds :30 sec rest each round ** 200m Run or Row Buy in each round: Round 1) Max DB Snatches 45/25, 50/35 (Barbell 75/55, 95/65) Round 2) Max Box Jump Overs or Step Ups or Lateral Hops over Object Round 3) Max DB/KB/MB Russian Twists Round 4) Max DB Snatches Round 5) Max Box Jump Overs or Step Ups or Lateral Hops over Object. Round 6) Max DB/MB Russian Twists Round 7) Max DB Snatches  Round 8) Max Box Jump Overs or Step Ups or Lateral Hops over ObjecRound 9) Max DB/KB/MB Russian Twists


May 25, 2020 Monday

Modified Versions Partner FULL or Half Murph Half Murph 800m Run --- 10 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats --- 800m Run


May 24, 2020 Sunday

3 Rounds  800m Row or 600m Run (ADV: 1000m Row or 800m Run) Box Jumps (ADV: 15) DB Snatches, DB or Swings, or Thrusters  DB Snatches 45/25, 50/35, Swings 53/35, 70/44, 70/53DB Thrusters 35-50/15-35


May 23, 2020 Saturday

20 Minute AMRAP 200m Row or Run (:30 out, :30 in)  6 DB Cleans 35-50/15-35 or Barbell Cleans 95/65, 115/75, 135/95 8e Plank Knee Tucks, V-Ups, or Toes to bar, or Pushups or HSPU  10 Wall Balls (ADV: 15) (Beef: 20) or Air Squats, or Push Press 50 Yard Odd Object/ Farmer Carry (rougly :20 out, :20 in)


May 22, 2020 Friday

A.) Skill/Accessories

B.) "Annie's Deviled Egg"

10 Devils Press 30-50/15-35 (ADV: 12) Rest 2 Minutes "Annie" 50-40-30-20-10 Double Unders or Single Unders or Lateral Jumps (Each Side) Situps or Russian Twists each side


May 21, 2020 Thursday

"Pick Your Poison"

@ Any point during workout, perform ONE of the following before finishing - Row 1600m (ADV: 2000m) - Run 1 Mile (ADV: 1.5 Miles  - Odd Object Carry 400-800 (weight dependent) 4:00 out, 4:00 in 7/5 Pull-Ups, Floor Pulls, Table Row, or DB Row (ADV: C2B) 8 KB or DB Swings 53/35, 70/44, 70/53 9 KB or DB Goblet, or Dual Front Squats or Barbell FS 75/55, 95/65, 115/75


May 20, 2020 Wednesday

"A Taste of DT"

400m Run 1:00 out, 1:00 in or 500m Row 12 DB or Barbell Deadlifts (Super Light Stuff: go 15) 9 DB or Barbell Hang Power Cleans (Super Light Stuff: go 12) 6 DB or Barbell Shoulder To Overhead (Super Light Stuff: go 9) Max Burpees in time remaining *Rest 2 minute b/t sets. DB's 35-45/15-25 (ADV: 45-50/30-35) Barbell: 75/55, 95/65, 115/75, 135/95


May 19, 2020 Tuesday

"Hold Tight"

***Every other Round (3 minutes), buy in each movement with a :20 second hold of choice (Plank, Wall Sit, Hollow Hold, Handstand Hold). - Max Reps DB Snatches 45/25, 50/35 or Barbell Snatches 75/55 - Max Calorie Row or 15 yard shuttle or 100m Run - Max Lateral Line Jumps, Double Unders, Box Jumps, DB Step Ups,


May 18, 2020 Monday

A.) "Mini Barbara, Murph Prep"

Pull-Ups, Floor Pulls, Table Row, or DB Row (ADV: 10) (Beef: 20) 8/6 Push-Ups (ADV: 15) (Beef: 30) 10 Sit-Ups (ADV: 20) (Beef: 40) 12 Air Squats (ADV: 30) (Beef: 50) 2 Minutes Rest b/t rounds, start where you left off for one total score.  https://www.youtube.com/watch?v=4ntNe4wxdpMhttps://www.youtube.com/watch?v=FKKZRwBJDxE

B.) Odd Object Finisher

1 Minute after finishing part A, - Max Odd Object OR Plank Hold