Thursday June 30, 2022
WORKOUT OF THE DAY: Strength X3 8-10 barbell bent over row 10-12 Double db Strict press Conditioning Emom x 16 40 on/ 20 off 1: ski 2: single arm devil press (light) 3: pistols/ box pistols 4: hs hold
Wednesday June 29, 2022
WORKOUT OF THE DAY: Conditioning Amrap 24 min 400 mts run 15 t2b 10 Push ups 5 power Clean 205/135
Tuesday June 28, 2022
WORKOUT OF THE DAY: Strength Back squat Every 2 min x 5 3 Back squat Conditioning 5 rounds 12 Kb Step up 70/55 12 Cal row 24 russian kb swing
Monday June 27, 2022
WORKOUT OF THE DAY: Strength Every 90 X 6 3 Muscle snatch tng Conditioning 8 min Amrap 20 db snatch 50/35 15/12 cal bike 10 burpees over the db Rest 2 min 8 min Amrap 20 sit ups 15 pull ups 10 burpees to target
Friday June 24, 2022
WORKOUT OF THE DAY: Weightlifting conditioning E90 sec x 5 2 cleans Clean pulls 3@100%, 3x2@105% Conditioning 30 C2B pull ups 20 burpee bj over 24/20” 10 snatches 165/115#
Thursday June 23, 2022
WORKOUT OF THE DAY: Conditioning 350 mts row 10 BJSD 24/20# 30 sec side plank each side 5 rds. Easy recovery pace Accessory 8-10 Pronated barbell bicep curl 10-12 db bench press 4 rds
Wednesday June 22, 2022
WORKOUT OF THE DAY: Conditioning 25/20 cal bike 200 dubs 100 feet HS walk 100 wall balls 20/14# 100 ghd sit ups/ abmat sit ups (recommended) 100 feet HS walk 200 dubs 25/20 cal bike 22 min cap
Tuesday June 21, 2022
WORKOUT OF THE DAY: Strength Push press 6-4-2-6-4-2 build through wave Conditioning 7 strict pull ups 17 rKB swings 70/55# 400 mts run 4 rds
Monday June 20, 2022
WORKOUT OF THE DAY: Strength EMOM x 4 perform 3 OHS E90 sec x 4 perform 3 Hang squat snatch Conditioning 15-12-9-6 Front squats 205/155# T2B 6 burpees after each rd
Friday June 17, 2022
WORKOUT OF THE DAY: Strength E1:30 x 6 2 Hang Power Cleans + 1 Squat Clean Conditioning For time 40/30 Cal Bike 50 Ft HSW / 5 Wall Walks 30 C2B Pull-Ups 50 Ft HSW 20 Devil Presses @50/35 50 Ft HSW 100 DU’s
