Workout of the Day

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Monday 200622


Warm Up/Mobility:

2 Rounds-

200m Run

30 Jumping Jacks

20 Arm Circles

15 BW Squats

10 Push Ups

*stretch calves

Strength:

Tempo Jump Squats

6 x 4

*3 sec. decent, 3 sec. hold at bottom, jump up out of squat

Met Con:

3 RFT-

400m Run

5 Wall Walks

20 S2OH

Sunday 200621


Rest Day

Saturday 200620


Warm up:

30 High Knees

30 Butt Kickers

15-12-9

Good Mornings

Cossak Squats

Cuban Presses

Met Con:

5 Rounds

AMRAP 4

15 HSPUs

20 Weighted Lunges

Max Devil Presses

- rest 2 min

 

 

Friday 200619


Warm up:

2 Rounds

200m Run

5-1 Walkout Push-ups

20 Step-ups

10 Russian Swings

Strength:

7 Rounds

3 DB/KB Snatches +

3 OH Squats +

3 Squat Snatches

- each arm

Met Con:

For Time

1200m Run

150 DUs

75 DB/KB Deadlifts

800m Run

100 DUs

50 DB/KB Deadlifts

400m Run

50 DUs

25 DB/KB Deadlifts

 


Thursday 200618


Warm Up/Mobility:

3 Rounds-

10 Step Ups

20 Arm Circles

30 sec. Hold in Bottom of Squat

10 OH Rotational Reaches in Bottom of Squat

Then, 

5-1 Walkout Push Ups

Strength:

3 Rounds-

8-10 Strict Presses (each arm)

8-10 High Pulls (each arm)

*Rest as needed between

Met Con:

EMOM x 20

Min 1: Max BW Squats

Min 2: Max SDHP

Min 3: Max Push Ups

Min 4: Max Broad Jumps, 4/3'

Min 5: Rest

Wednesday 200617


Warm Up/Mobility:

2 Rounds-

200m Run

10 Leg Swings

10 SDHP

10 Push Ups

Oly:

EMOM x 10

1 Squat Clean + 1 Push Jerk + 1 Split Jerk

*both sides each minute

Met Con:

5 RFT-

400m Run

18 KB Swings

Tuesday 200616


Warm Up/Mobility:

2 Rounds-

20 Tuck Jumps

15 BW Squats

10 Good Mornings

5 Yoga Push Ups

Strength:

Tempo Goblet Squats

3 x 8

*3 sec. decent, 3 sec. hold at bottom

*Rest 1:30 between

Met Con:

AMRAP 15

20 Floor Presses

20 Ab Mat Sit Ups

20 Box Jumps

Monday 200615


Warm up:

30 High Knees

30 Butt Kickers

15-12-9

4 Point Squats

Rotational Lunges

Push-ups

KB/DB High Pulls

Run Conditioning:

3 x 1200m

- rest 3 min

Met Con:

21-15-9

KB/DB Thrusters

OTDB Burpees


Sunday 200614


Rest Day

Saturday 200613


Warm Up:

3 Rounds

200m Run

35' Bear Crawl

10 Toy Soldiers

5 Yoga Push-ups

Met Con:

3 Rounds

400m KB/DB Farmer Carry

30 HSPUs

60 KN/DB Lateral Hops

Friday 200612


Warm Up/Mobility:

400m Run

2 Rounds-

10 Toy Soldiers

10 Broomstick OH Squats

10 Broomstick Sot Presses

10 Cossack Squats

Then, 10 Ankle Rolls (each side, direction)

Strength:

4 Rounds-

7 Tempo Bent Over Rows (each side)

7 Tempo Push Ups

* tempo: 3 second decent 

Met Con:

For Time:

200m Run

30 DB/KB Hang C&J (15 each side)

200m Run

30 DB/KB OH Squats (15 each side)

200m Run

30 Burpees

200m Run

30 Burpees

200m Run

30 DB/KB OH Squats (15 each side)

200m Run

30 DB/KB Hang C&J (15 each side)

200m Run

Thursday 200611


Warm up:

15-12-9

Tuck Jumps

KB/DB SDHP

Broomstick Good Mornings

KB/DB Strict Press

2 min Pigeon (each side)

Midline:

5 Rounds

12 Hollow Rocks

12 Bird Dogs

12 Angel Presses

12 Plank Pull Through

Met Con:

3 Rounds

20 DB Deadlifts (right)

15 Box Jumps

20 DB Deadlifts (left)

15 Box Jumps