Monthly Archives: August 2021

GENERAL WARM-UP Activate/Get Hot 1:00 Row (easy) :30 Active Spiderman Stretch 1:00 Laying Front Rack Stretch 1:00 Row (moderate) :30 Bodyweight Good Mornings 1:00 Squat Hold :30 Row (hard) WORKOUT OF THE DAY “FOUR TWENTY” [COMPETE/TRAIN] AMRAP 4: 21/15 Calorie Row 21 Toes to Bar 21 Front Squats (95/65) [Rest 4 Minutes] AMRAP 4: 15/12 […]

GENERAL WARM-UP Activate Alternating Tabata (:20 sec work/:10 sec transition) Alternating Active Spiderman Stretch Hollow Hold Arch Hold Alternating Plank Shoulder Taps WORKOUT OF THE DAY “ON THE GO” [COMPETE/TRAIN] For Time: 30/24 Calorie Assault Bike 120 Double Unders 30/24 Calorie Assault Bike On the Minute [Starting at 0:00]: 7 Deadlifts (185/135) Score = Time […]

GENERAL WARM-UP Activate/Get Hot Get as far as you can in 4:00 of: “Mini Flight Simulator” Double-Under (Single-Under x 2) 5-10-15-20-25-30-25-20-15-10-5 if you break a set, start back at the beginning of that set 5 Reps of Squat Therapy – :5 descent w/ :3 pause at the bottom WORKOUT OF THE DAY “HELEN” [COMPETE] 3 […]

GENERAL WARM-UP Get Hot 200m Run 5 Burpees 10 Ring Rows 200m Run WORKOUT OF THE DAY “THE AMANDA SHOW” [COMPETE] For Time 1 mile Run Directly Into… ”Amanda” 9-7-5 Squat Snatch (135/95) Ring Muscle Up Score = Time taken to complete the workout [TRAIN] For Time 1 mile Run Directly Into… ”Amanda” 9-7-5 Power […]

GENERAL WARM-UP Get Hot 2:00 Row SPECIFIC WARM-UP FOCUS: BIG TICKET ITEMS – “Optimal Set-Up, Vertical Torso & Heels Flat” We start as we mean to go on! A good set-up will help dictate how well we execute the movement, and for that reason the elbows need to be slightly in front of bar with […]

GENERAL WARM-UP Get Hot/Activate 2 Rounds: 200m Jog 10 Arm Circles ea. direction 8 Alternating box step ups 6 Burpees WORKOUT OF THE DAY “BIG MAC” [ALL TRACKS] For Time 800m Run 150 Double Unders 800m Run 50 Burpee Box Jump Overs (24”/20”) 800m Run Score = Time required to complete the workout.. POST-WORKOUT 3:00 […]

GENERAL WARM-UP Get Hot/Activate :60 second easy bike :15 second Hollow Hold 10 Barbell Good Mornings :40 second moderate bike 12 Ring Rows 8 Burpees :20 second fast bike (@ target pace or higher) WORKOUT OF THE DAY “NEAT” [COMPETE] AMRAP 15: 3 Bar Muscle-Ups 6 Deadlifts (225/155) 9/6 Calorie Assault Bike Score = The number of […]

GENERAL WARM-UP Mobilize 1:00 Bird-Dog 1:00 Push-Up to Down-Dog 1:00 Active Spiderman WORKOUT OF THE DAY [PART 1] “BUILD TO A HEAVY SQUAT CLEAN” 1 Squat Clean every :90 (8 sets) 1-1-1-1-1-1-1-1 Score = Log all 8 sets [PART 2] ”SQUAT CLEAN ELIZABETH” [COMPETE/TRAIN] For Time: 21-15-9 reps: Squat Clean (135/95) Ring Dips Score = […]

GENERAL WARM-UP Get Hot/Activate :60 Bike (easy) 10 Plank Up Downs (Plank on elbows, up to hands and back down) 10 Long Legged Sit Ups (Attempt to reach toes each rep) :45 Bike (moderate – this can be a test for the workout) 5 Push-Ups to Down Dog 5 V-Ups or Tuck Ups :30 Bike […]

GENERAL WARM-UP Get Hot/Activate :30 Active Samson Stretch :30 Squat Hold :30 Inch Worms Run 200m :30 Leg Swings (forward and back) :30 Leg Cradles :30 Quad Stretch Run 400m WORKOUT OF THE DAY “BUY & HOLD” [COMPETE/TRAIN] ON AN 8:00 CLOCK Buy-In: 800 Meter Run In Remaining Time AMRAP: 30 Double Unders 15 Thrusters […]