Uncategorized

Monday, September 19th

Warm-Up
10 Minutes for Quality
200m Row
10 Lunges
10 Goblet Squat w. Pause

Strength
Back Squat
3-3-3-3

Workout Of The Day
“Push Press Jackie”
1000m Row
50 Push Press OR Kettlebell Push Press
(45/35) or (26/18)
30 Pullups

Capacity
10min AMRAP
500m Row
25 Push Press
15 Pullups

Cool Down/Mobility
Scap. Smash
:90 Each Side

Saturday, September 17th

Warm-Up
3 Rounds
Run to Keg and Back
10 Russian Kettlebell Swing
5 Bupree

Workout of The Day
“Tired. Together.”
Partner Workout
20 Minutes
5 Tire Flips (Partner)**
10 Tire Step Up Overs Each***
400m Run

or
** 10 Deadlift Each
**10 Step up Box Overs

Friday, September 16th

Warm-Up
3 Rounds
5 Down Dog to Push Up
20 Mountain Climber
5 Single Arm Press w. Kettlebell
– Per Arm

Strength
Push Press
3-3-3-3

Workout Of The Day
5 Rounds
10 Back Squat 155/105
10 Burpee over bar

Capacity
5 Rounds
10 Back Squat
10 Burpee
Run to Keg and Back

Cool Down/Mobility
Tall Spiderman
:90 Per Side

Thursday, September 15th

Warm-Up
800m Run
—–
3 Rounds
10 Scorpion
10 Lunges

Accessory
Back Extension (Weighted)
3 x 10
– Pause at top for :2 Count Every 2 Reps
OR
Banded Good Morning
3 x 20
– Pause at top for :2 Count Every 5 Reps

Workout Of The Day
TABATA: (8 Rds, :20 on/:10 off)
Row
Kettlebell Swing (Russian)
Box Jumps
Kettlebell SDHP

Wednesday, September 14th

Warm-Up
3 Rounds
10 Single Arm Kettlebell Swings
:10 Bar Hang (Supinated)
10 Below the Knee Hang Clean

Weightlifting
Power Clean
2-2-2-2
-Touch and Go

Workout Of The Day
3 Rounds
5 Cleans (75/55)
:30 Chin Over Bar Hold
5 Cleans (75/55)
:60 Plank Hold

Capacity
3 Rounds
5 Power Clean
:30 Bar Hang
5 Front Squats
:60 Plank Hold

Mobility/Cool Down
Pigeon
:90 Per Side
Wrist Stretch
on Palms for :90
on back of Palms for :90

Tuesday, September 13th

Warm-Up
3 Rounds
200m Row
10 Shoulder Rollout
10 Around the World
5 Single Arm Deadlift w. Kettlebell

Accessory
1/2 TABATA
Handstand Hold
or
Ring Support Hold

4 x 15 Tuck Crunch

Workout Of The Day
EMOM 10 Minutes
E: Deadlift (Mod Heavy)
O: 40 Double Unders

– Even Minutes are done :20 Work/:10 Rest
– Deadlifts may NOT be done with a barbell
Examples: Stone Deadlift, Deadift with Axle Bar,
Kettlebell or Dumbbell Deadlift, Farmer Handles

Capacity
10 Minute AMRAP
-Shuttle Run-
10 Deadlift w. barbell
60 Singles

Mobility/Cool Down
Seated Straddle
2-4 Minutes
Foam Roll(Spine)
2 Minutes

Monday, September 12th

Warm-Up
3 Rounds
:30 Jump Rope
10 Spiderman
10 Shoulder T’s
5 Goblet Squat

Strength
Back Squat
5-5-5-5

Workout Of The Day/Capacity
As Many Rounds or Repetitions as Possible in 15 Minutes Of:
400m Run
10 Pushups
15 Squats
25 Situps

Mobility/Cool Down
– 100 Tricep Pulldowns
– Couch Stretch
– 2 Minutes Per Leg

Saturday, September 10th

Warm-Up
800m Run or 1000m Row

Workout Of The Day
“FILTHY FIFTY”
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (36/26)
50 Walking Lunge
50 Knees to elbows
50 Push press (45/35)
50 Back extensions or Banded Good mornings
50 Wall ball shots (20/14)
50 Burpees
50 Double unders/100 Singles

Friday, September 9th

Warm- Up
3 Rounds
5 Sumo Inch Warm + Pushup
10 Dimel Deadlift
5 Push Press

Strength
Push Press
5-5-5-5

Every :90

Workout of The Day
5-10-15-5
Deadlifts (225/155)
Burpee
200m run

Cool Down/Mobility
Half Front Split
:90 Per Side

400m Sled Drag

Thursday, September 8th

Warm- Up
3 Rounds
12 JM Press
10 Goblet Squat
:20 Handstand Hold

Accessory
Weighted Box Step Up
(2 KB/2 DB)
3 x 10 (total)
(24/20)

Workout of The Day
3 Rounds
10 Bench Press (80% of Bodyweight/60% Bodyweight)
25Ft Handstand walk
20 Pistols
25Ft Handstand walk

Capacity
12 Minute AMRAP
10 Bench/Floor Press
20 Shoulder Taps
10 Bulg. Split Squats

Cool Down/Mobility
Lateral Sled Drag
6 x 75ft
Figure 4 Glute Smash
:90 Per Side