Workout 092916

Warm Up

Workout

E3MOM

  1. 20 singles/10 SB slams/15m shuttle run
  2. 40 singles/20 SB slams/15m shuttle run
  3. 60 singles/30 SB slams/15m shuttle run
  4. 80 singles/40 SB slams/15m shuttle run
  5. 100 singles/50 SB slams/15m shuttle run

If the allotted work is completed within the 3 minute time frame, the athlete may progress to the next round. Athletes must wait until the 3 minutes is up to start the next round.

Workout 092816

Warm Up

Workout

4 rounds

-25 burpees

-25m lunge

-25 sit-ups

-25m bear crawl

Workout 092716

Warm Up

Strength

6x 4 KB bent over row

Workout

21/15/9/15/21

-RKS

-High Pull

Workout 092616

Warm Up

Workout

AMRAP20

-400m run

-20 air squats

-10 pushups

After Party

5 rounds

0:30 flutter kick

0:30 superman

0:30 rest

Workout 092416

Warm Up

Workout

For time:

30 burpees

30 jump squats

30 MC

300m run

Rest 3:00

20 burpees

20 jump squats

20 MC

200m run

Rest 2:00

10 burpees

10 jump squats

10 MC

100m run

Workout 092316

Warm Up

Skill

-Agility Drills

Workout

10 rounds

-80m shuttle run (10m/20m/10m)

 

Workout 092216

Warm Up

Skill

-Atlas Stone Clean

Strength

-5x 4 Atlas Stone Cleans

Workout

100 SB slams

-EMOM 5 push-ups

 

Workout 092116

Warm Up

Workout

EMOM21

  1. 7 Goblet Squats
  2. 6 lunges (each leg alternate)
  3. 5 SLRDL (each leg)

After Party

Tabata

-Superman

Rest 1:00

Tabata

-Hollow Body

Workout 092016

Warm Up

Workout

AMRAP18

-30 singles

-200m run

-10 burpees

After one round is complete, rest 1:00, then repeat.

Mobility

Forearm/Shoulder stretching

Workout 091916

Warm Up

Workout

Partner’s Relay

-10 KBS

-50m Farmer’s Carry

-20 KBS

-50m Farmer’s Carry

-30 KBS

-50m Farmer’s Carry

-40 KBS

-50m Farmer’s Carry

-50 KBS

-50m Farmer’s Carry

Partner A completes KBS and Farmer’s Carry then Partner B completes KBS and Farmer’s Carry. After each complete the first set of 10 KBS and 50m carry move on to the next set of 20 KBS and 50m carry. Repeat until 50 KBS and 50m carry are completed by both.

After Party

3x 20 KB twist x2 w/ partner pass