Monday A) 3 Rounds 600m Run (800m) 70m Farmer Carry ~45/25 (~50/35) (~55+/40+) 10/8 Push Ups (12) (10/8 Handstand Push Ups) (12 Handstand Push Ups) 10 Cals (15) (20) B) Optional Accessory: Pick One Coaching Notes: If scaling Push Ups, we encourage you to maintain the Push-Up Plank position. Instead of dropping […]
Monday A) 8:00 AMRAP 15 Cal Machine 15 Russian KB Swings 53/35 (Power Cleans 95/65) (Power Cleans 115/75) – rest 2:00 – B) 8:00 AMRAP 15 Cal Machine 15 Goblet Squats 53/35 (Front Squat 95/65) (Front Squat 115/75) C) Optional Accessory Workout (Pick 1) Coaching Notes: These 8:00 time domains […]
Monday A) 3 Rounds 30 Cals (40) (50) 10 Pull Ups (10 Chest to Bars) (10 Muscle Ups) 20 Wall Balls (30) (40) B) Optional Accessory: Pick 1 Workout from the Board Coaching Notes: – Nothing fancy in this one, we are going straight to work on Monday! You’ll have to really […]
Monday I encourage you to start light and build slowly over the course of about 20:00. It’s important that you give your legs a good amount of rest in between sets as they will become quickly fatigued each set. To help facilitate you to rest, complete some sort of “Pulling” accessory (listed below) during your […]
Monday 3 Rounds 30 Cals (40) (50) 20 DB Step Ups 45/25 (30 DB Step Ups 50/35) (40 DB Step Ups 50/35) 10 Burpees (20) (30) *Only 1 DB needed for today’s workout Coaching Notes: – I’m shooting for about 5-8 minutes per round – Keep your head down, keep working, you’ll […]
Monday 25:00 AMRAP 10 Russian KB Swings 53/35 70/44 (American KB Swings 70/53) 8 Air Squats 6 Burpees – At 0:00 complete a 403m Run (800m) – At 5:00 complete 30 Double Unders (100) (200) – At 10:00 complete a 200m Run (403m) – At 15:00 complete a 1:00 Plank […]
Monday 20:00 AMRAP Cals Any Machine Deadlifts 95/65 115/75 135/95 Sit Ups (Toes to Bar) Box Jumps Air Squats Push Ups (Beef: Handstand Push Ups) (Bison: Handstand Push Ups) RxD: 20 Reps/Movement Adv: 30 Reps/Movement Beef: 40 Reps/Movement Bison: 50 Reps/Movement Coaching Notes: – Chipper = Take breaks as needed to keep […]
Monday 20:00 Alt EMOM 1) 1:00 Max Box Jump Overs 2) 1:00 Max Push Ups (Handstand Push Ups) (Handstand Walk) 3) 1:00 Max Sit Ups (Toes to Bar) 4) 1:00 Max Russian KB Swings 53/35 70/44 70/53 5) :30 Plank Coaching Notes: – Endurance focus – There isn’t much rest in this one, […]
Monday Today’s workout will be a “Chipper” style one. If you’ve never done a Chipper before, you’re in for a treat. I recommend approaching this workout with the mindset of taking strategic breaks and managing your heart rate. You’ll notice a bit more Muscle Fatigue in this format since you’ll be working with larger rep […]
Monday Front Squats will come from the rack now that we are allowed back inside. But! If you still feel more comfortable exercising outside, that is still ALWAYS an option 🙂 Take your time with your squats today, this is a complete turn-around from what a conditioning workout would feel like. Try and rest […]