Fitness

05/14/20

Strength 3 Rounds 1 minute of tempo goblet squats (3, 2, 1) 20 body weight lunges Conditioning 5 minute AMRAP with 2 minutes rest between each station 3, 2, 1 KB Complex (70/53) 3 deadlift 2 front squats 1 Press 5 pull-ups + 10 sit-ups 200m run + 10 push-ups

05/13/20

Conditioning For Time 60 Burpees 60 KB Swings 60 DB Clean and Jerk 400m Run with Weighted Vest 800m Run at some point during the workout.

05/12/20

Warm-Up 4 Min Alt EMOM 8 Cal Assault Bike 8 1-arm KB Thrusters (35/25lb) – 4 each arm During the second round of thrusters, sots press then stand. 4 Min Alt EMOM 10 Cal Assault Bike 8 1-arm KB Overhead Squats (35/25lb) – 4 each arm Conditioning 5 rounds for Time 400m Run 15 1-arm…

05/11/20

10 Rounds For Time (Partner Workout) 25 Cal Assault Bike 200m Run 15 Pull-ups/Toes-to-bar 200m Run

05/10/20

Objectives of Today’s Training

  • Use your Fitness

05/09/20

For Time 800m Overhead Carry (45lb Plate) 100 Push Press (45lb bar) 25 Burpees 50 DB Hang Cleans (50/35) 25 Burpees

05/08/20

6 Rounds For Time 24 Air Squats 24 Pushups 24 Lunges 25 Cal Assault Bike A version of Laredo, which uses a 400m run in place of the Assault Bike.

05/07/20

10 min Switch every 30 seconds 2 each side of Windmills (30#) 3 strict chest-to-bar pull-ups 3 Rounds for Time 800m Run or 50 Cal Assault Bike 30 Squat Cleans (80lb med-ball) 30 burpees

05/07/20

5 minutes Per Station 1 min rest between Use 50# Dumbbell or kettlebell 50 goblet squat + 400m rub 50 empty bar hang snatch + AMRAP air squats 50 thrusters + 90-second plank 50 KB Swings + 40 push press (20 each arm)

05/05/20

3 Rounds w/ 35kb 12 x Floor Press (each arm) 12 x Z-Press 12 x Hand Release Pushups 2 Turkish Get-ups 16 Min Alt EMOM 12 Cal Assault Bike 1 Round of KB DT (2 35lb KB) 12 Deadlifts 9 Hang Cleans 6 Should-to-overhead