Workout of the Day:
For Time:
35 calories on Bike
35 Back Squat (75/55)
Rest 2 minutes
25 Calories on Bike
25 Back Squat
Rest 2 Minutes
15 Calories on Bike
15 Back Squat
goal: 15 minutes
Accessory:
2 sets Max reps banded Push-uos
Workout of the Day:
On the Minute x 10 Minutes
3 Hang Clean
Rest 5 Minutes
On the Minute x 10 Minutes
3 Power Snatch
*Lots of Barbell Work. Build to a weight you can maintain for the entire 10 mins. Push the weight and see what you can do.
Accessory:
3 x max reps banded strict pull-ups or c2b (max of 10 reps per round).
Workout of the Day
EMOM 12 Mins
Odd: 18/16 calories row
Even: 5 Bar Muscle-ups
Accessory:
30 GHD Med ball ab mat sit-ups
30 Banded good mornings
workout of the day
Strength Day
5 x 3 Deadlift
3 x 10 per side Romanian single leg DB deadlift
accumulate 2:00 static GHD back extension hold
Accessory:
3 x max reps strict pull-up. Do deficits often strong on strict pull-ups. Goal should be 5-10 reps per set.
Workout of the Day
”Filthy 50”
For time:
50 Box Jump
50 Jumping Pull-up
50 KB Swing
50 Walking Lunges
50 K2E
50 Push Press
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Under
Workout of the Day
For Time:
6 Rounds
1 mile Bike Sprints
1:1 work to rest. Push your pace!
Accessory:
3 x 10 banded seated lat pull downs
3 x 10 banded seated rows
1 max set Strict Pull-up
For Time:
50 Hang Power Clean (95/65)
40 Front Squat
30 Jerk
Accessory:
3 x 10 Single Leg Glute Bridge (hold a DB at the chest for added weight)
Workout of the Day
For Time:
150 Burpees to a target
Accessory:
Accumulate a 2:00 minute plank
Workout of the Day
4 Rounds
20 Box Step-ups (24/20) w/med ball (30/20)
20 Med ball hold Toe side to side
20 Bottoms up KB Press 10/side
**For QUALITY not time
“Super Helen”
3 Rounds
400 meter run
21 KB swings (50/35)
12 Pull-up
Rest 3 minutes
Then 2 Rounds
Rest 2 minutes
Then 1 Round
