Cond: Every 2 mins for 20 mins complete:
12 Prisoner lunges
12 GTOH
12 Leg Ext + Hip ups
3/24/20
24
Mar
2020
3/23/20
23
Mar
2020
Strength: ME Plank
*no longer than 6 mins, who can go the longest!!!
Cond: EMOM 12 for Max reps
M1: Goblet squats w/ object
M2: Push ups
M3: Alternating SL RDLs w/object foot has to go higher than hip)
M4: V-Ups
*Score is total reps
3/21/20
21
Mar
2020
Run a distance you are ready for and record time.
Choose one:
1 mile
2 mile
5k
It is gonna be a little chilly so you can row equivalent of you have rower
Also spend time with family 🙂
3/20/20
20
Mar
2020
Strength: 4 rounds
10 Scap push ups
10 Supermans
Cond: AMRAP 18
50 GTOH w/object
50 Russian twists w/object
50 Mountain climbers
3/19/20
19
Mar
2020
Zoom call workouts at 11:00AM and 5:00PM
*Conditioning only today
Home – Bodyweight
Cond: 21-18-15-12-9-6-3
Squat tuck jumps
Sit ups
Standing Lunges
Plyo Push ups
3/18/20
18
Mar
2020
Gym
Oly: Cleans
10 rounds of heavy singles
Cond: AMRAP 12
Buy in: 100 Russian twists 25/15
Then…
12 DLs 225/155
6 HSPU
6 Pull ups/ MUs
or
12 HSPU
Home
Strength: 4×10 low rows
Cond: AMRAP 12
Buy in: 100 Russian twists 25/15
Then…
12 DLs of any object
6 HSPU or HSPU negatives
6 Pull ups – if have pull up bar
or
12 HSPU or HSPU negatives
3/17/20
17
Mar
2020
Strength: Strict Press
10 rounds of heavy singles
Cond: 4RFT
400 run
50 air squats
*500m row also acceptable
3/16/20
16
Mar
2020
Strength: Back Squats
10 Rounds of heavy singles
Cond: For Time
10-1
DB Split Squats 25/15
DB Push ups (deficit)
*Every Minute do 3 Burpees
**2 Min plank immediately after workout
3/14/20
14
Mar
2020
Oly: Snatch
Cond: Partner WOD FT (2-3)
120 Cal Row
120 Thrusters 75/55#
90 Cal Bike
90 Thrusters 95/65#
60 Cal Row
60 Thrusters 115/85#
30 Cal Bike
30 Thrusters 135/95#
3/13/20
13
Mar
2020
Oly: Clean and Jerk
10 x 1 @ 95% of 1RM
Cond: AMRAP 7
3 CJ
3 TTB
6 CJ
6 TTB
9 CJ
9 TTB…
RX 135/95
