June 29, 2019
1. Warm-up
4 rounds
20m single arm DB overhead carry (each arm)
10 single arm DB strict shoulder press (each arm)
12 bar kips
2. Workout
Team of 2
20 AMRAP *split however
50 cal ski
40 TTB
30 DB snatch, 70/50
3. Cool-down
7:00
10 cal row
5 up-down dogs
4. Accessory
For Time:
1...
June 28, 2019
1. Warm-up
4 rounds
12 cal row
10 empty bar hang muscle cleans
8 front squats
2. Workout
4 rounds for time:
15 Hang power clean, 135/95
15 wall ball, 20/14
500m row
3. Cool-down
7:00 Easy
8 cal bike
8 lateral leg swings (each)(
4. Accessory
5 x 10
Dual KB Front squat (3 second...
June 27, 2019
1. Warm-up
5:00 row, bike, or run
then
3 rounds
20 second bar hang
10 second handstand hold
5 single arm Russian KB swings (each arm)
2. Workout
4 rounds
3:00 on/2:00 off
20 alt hang DB snatch, 50/35
3 wall walks
3. Cool-dowm
5:00 easy bike, run, or row
June 26, 2019
1. Warm-up
8:00
8 yoga push-ups
50 single-unders
8 banded face-pulls
100m run
2. Workout
30:00 AMRAP
10 DB bench press, 60/45
50m reverse sled drag (Moderate)
70 double-unders
Rest 90 seconds b/w rounds
*If you get to 10 rounds stop
3. Cool-down
5:00 easy bike
4. Accessory
4 s...
June 25, 2019
1. Warm-up
7:00
10 cal row
10 empty bar front squats
10 bar kips
2. Workout
10 AMRAP:
15 cal row
10 front squats, 115/85
5 bar muscle-ups
3. Cool-down
5:00 EZ row
4. Accessory
Weighted strict chin-up
6 x 5
(5 second negatives)
June 24, 2019
1. Warm-up
3 rounds
1:00 row
15 Russian KB swings
50 single-unders
10 hollow rocks
2. Workout
3 rounds for time of:
21 power cleans, 105/75
Run 400m
Plank hold for time equal to run time
3. Cool-down
7:00
10 cal row
5 up-down dogs
4. Accessory
3 sets
10 DB RDLs
20 alternating jumpi...
June 22, 2019
1. Warm-up
3 rounds
20 second bar hang
10 bar kips
20 second handstand hold
5 up-down dogs
2. Workout
Team of 2
20:00 AMRAP *alternate movements
6 bar muscle-ups
25ft handstand walk
15 GHD sit-ups
3. Cool-down
7:00 EZ
8 cal row
10 second supinated bar hang
4. Accessory
Tabata
1st...
June 21, 2019
1. Warm-up
3 rounds
12 cal row
8 OHS (3 second negative)
50 single unders
2. Workout
4 rounds for time:
12 Hang squat snatch, 115/85
50 Double-unders
3. Cool-down
7:00 easy
8 cal row
8 pic pass through
4. Accessory
Tabata
Alternating jumping lunges (with a vest of possible)
June 20, 2019
1. Warm-up
5:00 row, bike, or run
2. Workout
3 rounds
5:00 on/1:00 off
20 alt jumping lunges
15 DB hang cleans, 50/35
10 hollow rocks
3. Cool-down
5:00 easy bike, run, or row
June 19, 2019
1. Warm-up
8:00
100m run
10 behind the neck pus-press
5 scap push-ups
2. Workout
25:00 AMRAP
12 Push-press, 135/95
12 CTB
200m run
Rest 90 seconds b/w rounds
3. Cool-dowd
7:00 EZ
8 cal bike
8 arm circles (each)
4. Accessory
8x8
DB floor press (3 second negatives)
