2.16.21- Tuesday

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Today’s Workout

Strength

  • 12 Minutes for QUALITY
    • 6 Dual DB Glute Bridge Floor Press
      12 KB SDHP
      24 Hollow Rocks

Metcon

  • Snatch Test (24kg/16kg)
    5 Minutes – Max Reps

Go directly into your pushups at the 5 minute mark.

  • 100 Pushups

1.29.21- Friday

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Today’s Workout

Strength

  • AMRAP12:
    • 6R/6L Single Arm Z-Press *non working arm in Front Rack Static Hold
      6 Renegade Rows w/ Push Up
      12 Plank Passes

Conditioning

  • 10 down to 1 (14:00 CAP)
    • Pull Up (CRX- Chest to Bar)
      Burpee Box Jump Over (24/20″)

1.28.21- Thursday

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Today’s Workout

Strength

  • 1 x 20 Back Squat
    • Add 5lbs from Monday!

Conditioning

  • 2:00 on/1:00 off x4
    • 10/7 Calorie Assault Bike
      10 DB Box Step Ups (50/35#) (24/20″)
      Max Wallballs in remaining time

1.27.21- Wednesday

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Today’s Workout

AMRAP25:
500m Row/Ski
50 Sit Ups
400m Row/Ski
40 Swings (53/35#)
300m Row/Ski
30 Single Arm KB Push Press (15R/15L)
200m Row/Ski
20 KB Sumo Deadlift High Pull
100m Row/Ski
100m OH Carry (50m R/50m L)