Tri Modal Conditioning, Long Duration
“The Upside Down”
For Time
800m Run
30 Front Rack Reverse Lunges
30 Handstand Push-Ups
800m Run
30 Front Rack Reverse Lunges
20 Handstand Push-Ups
800m Run
30 Front Rack Reverse Lunges
10 Handstand Push-Ups
Workout for 09/30/2019 Read More »
Odd Object Conditioning, Long Duration
“Tire Day”
5 Rounds For Time
Teams of 2
18 Tire Flips
30 Tire Jumps
200 ft Bear Crawl MedBall Push
Workout for 09/28/2019 Read More »
Weightlifting Strength Development
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
Weightlifting / Gymnastics Conditioning, Mid Duration
“Lucky 6’s”
AMRAP 12
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
12 Toes To Bar
Workout for 09/27/2019 Read More »
Weightlifting / Gymnastics Conditioning, Long Duration
“Triple AMRAP”
AMRAP 7
7 Double DB G2OH
7 Double DB Burpee
14 Push-Up
Rest 3:00
AMRAP 5
5 Double DB G2OH
5 Double DB Burpee
10 Push-Up
Rest 2:00
AMRAP 3
3 Double DB G2OH
3 Double DB Burpee
6 Push-Up
Core Finisher
“Plank & Shank”
Start at :30 hold in a plank. Then do a :30 hold in a superman or face up plank. Add :15 every round to each movement until failure.
Workout for 09/26/2019 Read More »
Weightlifting Strength Development
EMOM 6
3 x Push Press
Tri Modal Conditioning, Mid – Long Duration
“Fight Gone Bad”
For Max Reps
1:00 Wall Ball
1:00 SDHP
1:00 Box Jump
1:00 Push Press
1:00 Row for Cals
Rest 1:00 b/w Rounds
Workout for 09/25/2019 Read More »
Extended Warm Up / Weightlifting Strength Development
EMOM 6
Minute 1: 7 Deadlifts, starting moderate and building to workout weight
Minute 2: 15 Double Unders or :20 Double Under practice + 1 Rope Climb
Tri Modal Conditioning, Mid Duration
“Smooth Criminal”
4 Rounds for Time
70 Double Unders
7 Deadlifts
2 Rope Climbs
Workout for 09/24/2019 Read More »
Tri Modal Conditioning, Long Duration
“Daniel”
For Time
50 Pull-Ups
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
50 Pull-Ups
Workout for 09/23/2019 Read More »
Weightlifting Strength Development
Bench Press
3 – 3 – 3 – 3 – 3
Gymnastics / Monostructural Conditioning, Mid Duration
“Easy Like Cindy Morning”
AMRAP 12
Teams of 3
Max Rounds of “Cindy” **
Max Calories on Assault Bike
* 1 working on “Cindy”, 1 on Bike, 1 resting. Teams decided when to switch roles. 2 scores today, Score 1 = Cindy rounds, 2 = cals on Assault Bike.
** 1 Round of Cindy = 5 Push-Ups, 10 Pull-Ups, 15 Air Squats
Workout for 09/21/2019 Read More »
Weightlifting Strength Development
E2MOM 12
2 x Thruster
Tri Modal Conditioning, Mid Duration
“WZA 20.5”
For Time
21 – 15 – 9
Thruster
Cal Row
Burpee Over Bar
Workout for 09/20/2019 Read More »
Tri Modal Conditioning, Mid-Long Duration
“Over the Wall”
For Time
27 – 21 – 15 – 9
Power Snatch
Box Jump
* 400m run after every set.
Workout for 09/19/2019 Read More »
