Monthly Archives: July 2021

07.15.2021 WORKOUT OF THE DAY

GENERAL/SPECIFIC BLENDED WARM-UP Abmat Sit-up 10 Abmat Slow Sit-ups – full control Russian Kettlebell Swing 10 Glute Bridges 10 Single Leg Glute Bridges (Left Leg) 10 Single Leg Glute Bridges (Right Leg) 10 KB Deadlifts 10 KB Hip-pops (Swings to belly button level) 10 Russian Kettlebell Swings GHD Sit-up :20 GHD Hold, Parallel to floor […]

07.16.2021 WORKOUT OF THE DAY

GENERAL WARM-UP Activate/Get Hot/Practice Run 200m :30 Lunges In-Place :30 Alternating Toe Touches :30 Inch Worm to Push-Up :30 Kang Squat Row 500/450m *(focus – game pace time and capacity test) WORKOUT OF THE DAY “SNACK BAR” [COMPETE] 3 Rounds For Time: 400 Meter Run 10 Power Cleans (155/105) 500/450 Meter Row 10 Push Jerks […]

07.14.2021 WORKOUT OF THE DAY

GENERAL WARM-UP Activate/Get Hot/Practice 2:00 Bike 20 Arch-Ups 20 Hollow-Ups 10 Glute Bridge (w/ :2 hold at the top) :30 Bird Dog (each side) WORKOUT OF THE DAY “UNFRIENDLY FRAN” [COMPETE] On the 4:00 x 5 Rounds: 15/12 Calorie Assault Bike 12 Chest to Bar Pull-ups 9 Thrusters (115/85) Score = Slowest Round. Log all […]

07.13.2021 WORKOUT OF THE DAY

GENERAL WARM-UP Activate/Get Hot/Practice Grab a band! 30 x Banded Pull Aparts 30 x Banded Good Mornings 30 x Banded Single Arm Rows 30 x Banded Tricep Push-Downs WORKOUT OF THE DAY “U CAN’T TOUCH THIS” [COMPETE/TRAIN] For Time: 21 Deadlifts 200 Meter Run 21 Lateral Barbell Burpees 200 Meter Run 15 Deadlifts 200 Meter […]

07.12.2021 WORKOUT OF THE DAY

GENERAL WARM-UP Activate/Get Hot :45 of each movement: Squat Hold Active Samson Row Alternate Toe Touch Kang Squat WORKOUT OF THE DAY “BEACH BALL” [COMPETE/TRAIN] AMRAP 20: 40 Wallballs (20/14) 30/24 Calorie Row 20 Toes to Bar 10 Alternating Dumbbell Power Snatches (70/50) [Score = number of rounds and reps accumulated in 20:00] [SWEAT] AMRAP […]

07.08.2021 WORKOUT OF THE DAY

GENERAL WARM-UP Medicine Ball Game Activate :30 Bodyweight Good Mornings :30 Inchworm to Push-up :30 Glute Bridges WORKOUT OF THE DAY DEADLIFT FOR LOAD: [ALL TRACKS] Set #1: 9 reps Set #2: 7 reps Set #3: 5 reps Set #4: 3 reps Set #5: 5 reps Set #6: 7 reps Set #7: 9 reps Score […]

07.09.2021 WORKOUT OF THE DAY

GENERAL/SPECIFIC WARM-UP Get Hot/Activate/Practice 1:00 Bike :30 Single Unders :30 of Handstand Hold/Wall Walk/Plank Hold :30 Single Dumbbell Deadlifts (switch at :15) :30 Bike (increase pace) :30 Double Under Practice 1:00 Practice – HSPU Negative (use Abmat if needed) or Negative DB Strict Press :30 Overhead DB Hold (Right Arm) :30 Overhead DB Hold (Left […]

07.07.2021 WORKOUT OF THE DAY

GENERAL/SPECIFIC BLEND WARM-UP Activate/Get Hot/Practice (2:00) :30 of Each: Active Spiderman Squat to Stand Inch-Worm to Up-Dog PVC Pass Through PART 1 – OVERHEAD SQUAT w/ :5 PAUSE IN THE BOTTOM (20:00-28:00) Every :90 for 4 sets 1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom [After the last set, load […]

07.06.2021 WORKOUT OF THE DAY

GENERAL/SPECIFIC BLEND WARM-UP Activate/Get Hot/Practice (8:00) :30 Knee Hugs :30 Quad Stretch Row 200/180m :30 Leg Cradles :30 Leg Swings Run 200m :30 Lunge-Twist :30 Arm Hugs & Circles Row 200/180m :30 Knuckle Draggers :30 Frog Hops Run 200m WORKOUT OF THE DAY “ALTER EGO” [ALL TRACKS] Every 3 Minutes x 10 Rounds: [On the […]

07.02.2021 WORKOUT OF THE DAY

GENERAL WARM-UP Activation (4:00) 1:00 Move through Arm Circles, Arm Hugs, Good Mornings, Standing Leg Swings 1:00 Alternating Bird-Dogs 1:00 Squat-to-Stand :30 Arch Ups :30 Hollow Hold Medicine Ball Clean Warm-Up (6:00) 5 MB Deadlifts 5 MB Deadlift Shrugs 5 MB Front Squats 5 MB Shrug & Pull Under 5 MB Cleans WORKOUT OF THE […]