Workout 110416

Warm Up

Workout

Fitness

EMOM30

  1. 16 SB Cleans
  2. 18 Lunges (alternating)
  3. 20 SB DL

Performance

EMOM30

  1. 6 KB Clean (each arm)
  2. 15 High Pull
  3. 20 KB DL

Workout 110316

Warm Up

Workout

AMRAP11

  • 60 singles
  • 15 SB slams
  • 60 singles
  • 15 SB OH Press

After Party

5x

  • 0:30 Low Plank
  • 0:30 Hollow Body
  • 0:30 Flutter Kick
  • 0:30 High Plank
  • 1:00 Rest

 

 

Workout 110216

Warm Up

Strength

1x 20 Sumo Back Squats

Workout

10x Sandbag Relays

  • Teams of 4
  • Each teammate runs 50m, drops sandbag
  • Next teammate picks up sandbag and runs back 50m
  • Once all 4 teammates complete 50m, interval is done
  • Interval will start every 3:00

Workout 110116

Warm Up

Workout

“Deck of Cards”

  • Hearts – KBS
  • Diamonds – Burpees
  • Spade – Mountain Climbers
  • Club – Sit-ups
,

Workout 103116

Warm Up

Workout

10x

  • 7 SDLHP
  • 7 Goblet Squats
  • 7 pushups

After Party

  • 1:00 Superman
  • 0:10 Rest
  • 0:50 Superman
  • 0:20 Rest
  • 0:40 Superman
  • 0:30 Rest
  • 0:30 Superman
  • 0:40 Rest
  • 0:20 Superman
  • 0:50 Rest
  • 0:10 Superman

Workout 102816

Warm Up

Workout

-5x

  • 30 SB slams
  • 20 Burpees

After Party

Partner’s D-Ball Over

-50 D-Ball Overs per partner

Workout 102716

Warm Up

Workout

EMOM10

-50 m sprints

  • 2 @ 60%
  • 2 @ 70%
  • 3 @ 80%
  • 3 @ 90%

Rest 5:00

EMOM15

  1. 6 SLRDL (each leg)
  2. 20 alternating lunges
  3. 0:30 Superman Hold

After Party

Tabata

-Hollow Body Hold

Workout 102616

Warm Up

Strength

Fitness

3x 10 SB OH Press (each arm)

Performance

4x 6 KB OH Press (each arm)

Workout

Fitness

2x

  • 40 KBS
  • 20 pushups
  • 40 SDLHP
  • 20 pushups

Performance

  • 100 KBS
  • 50 pushups
  • 100 SDLHP
  • 50 pushups

Workout 102516

Warm Up

Skill

A. Ladder Drills

B. Change of Direction Drills – Shuffle

C. Jump Rope Interval

Workout 102416

Warm Up

Workout

Fitness

AMRAP12

  • 20 Thrusters
  • 200m  run

Performance

  • 40 Thrusters
  • 400m run
  • 30 Thrusters
  • 300m run
  • 20 Thrusters
  • 200m run
  • 10 Thrusters
  • 100m run

After Party

-“Bring Sally Up” – Squats