Friday, August 7, 2020
MainAMRAP 30 min;400m run3 rounds of Strict Cindy
Thursday, August 6, 2020
MainOverhead squat 3-3-3-3-3 repsE3min x 15 min Core Accessory5 rounds: :10 max tucks, :10 hollow hold, :40 knees to chest recovery
Wednesday, August 5, 2020
MainAMRAP 10 min;10 power cleans* 40-50% of 1rm clean10 strict handstand push-ups Core AccessoryTabata plank hip taps :20 on x :10 off for 8 sets... Read More
Tuesday, August 4, 2020
Main4 rounds, each for time, of:Bike 1 mileRest 3 min between efforts Core Accessory3 min deadbugs for quality
Monday, August 3, 2020
MainBarbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 repsE90 sec. x 12 sets (18 min) Core AccessoryTabata alt. leg V-ups :20 on x :10 off for 8 sets
Friday, July 31, 2020
MainAMRAP 15 min;600m assault bike, 20 sit ups
Thursday, July 30, 2020
MainE2min x 14min (7 sets)Back Squat 3-3-3-3-3-3-3 reps, Rest 2 minutes between setsbegin ~40% of 1rm backsquat and build in 5% jumpsps*tempo goal today is... Read More
Wednesday, July 29, 2020
Main3 rounds for time;800 m. run, 30 kipping pullups Core AccessoryTabata plank hip taps :20 on x :10 off for 8 rounds (4 min)
Tuesday, July 28, 2020
Main12 handstand push-ups1-minute L-sit9 handstand push-ups:45 L-sit6 handstand push-ups:30 L-sit3 handstand push-ups1-minute L-sit*goal is QUALITY movement, rather than speed
Monday, July 27, 2020
Main5 rounds for time of:20 deadlifts20 box jump overs Core AccessoryTabata plank hold :20 on x :10 off for 8 rounds (4 min)