WORKOUTS

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Workout 08/23/21

Strength: 8×3 banded front squat @55%1RM  30” rest Red +200 Org -200 Conditioning: 50-30-10 Thrusters 75/55 Russian twist 20/14 800-400-200 Meter run Accessories: 8×1 max weight db kneeling to feet jump 3×12 alternating barbell back rack reverse drop lunge 3×8 tempo front squat(32X1) 4×30” static

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Workout 08/21/21

Teams of 2: 10-20-30-40-50 Cal bike *after each round completed: 200m partner run 50 wall balls 50 ghd sit ups

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Workout 08/20/21

Strength: 8×3 speed banded push press @60% 1RM  30” rest between sets Red + 150 org -150 Metcon: 21-18-15-12-9-6-3 Cal row Chest to deck  Toes to bar Power Hour: 1 Round Cindy 1 Round DT 2 Rounds Cindy 1 Round DT 3 Round Cindy 1

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Workout 08/19/21

Strength: 20’ to establish 2RM Box Squat  Metcon: Every Minute On The Minute for 10 Minutes 10 American Kettlebell Swings (70/53) 5 Goblet Squats Accessories: 5×2 tng box jump 5×2 deficit snatch grip deadlift  3x6ea back rack buglarian split squat  4×45” dragonflies  4×75 band good

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Workout 08/18/21

“Stroke My Row” 0’-2’ SPM 16-18 2’-4’ SPM 20-22 4’-6’ SPM 24-26 6’-8’ SPM 28-30 8’-10’ SPM 30-32 10’-15’ Rest 15’-17’ SPM 30-32 17’-19’ SPM 28-30 19’-21’ SPM 24-26 21’-23’ SPM 20-22 23’-25’ SPM 16-18 Core: 15 to 1 Medball Sit-ups 20/14 Supermans Skill: Handstand

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Workout 08/17/21

Strength: 2rm wide grip bench press  Metcon: 8’ amrap  5 hang muscle snatch 115/80 10 strict ring dips 30 double unders  Accessories: 5×3 low incline db bench press 3×8 db bench position flies  (Superset pulldown/chin up) 3x8straight arm  lat pulldown 3×15” banded strict chin ups 4×15

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Workout 08/16/21

Strength: 8×3 banded front squat @50%1RM  30” rest Red +200 Org -200 Conditioning: 5 rounds 400m run 20 weight plate box step overs (24”/20”, 25/15#) 15 little bigs (25/15) Accessories: 8×1 max weight db kneeling to feet jump 3×12 alternating barbell back rack reverse drop lunge 3×8 tempo front squat(32X1) 4×30” static weighted hanging knee raise 1×100 band leg extensions 

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Workout 08/14/21

Teams of 2 3 rounds 400m partner run 100 air squats 400m partner run 100 alt db snatch 50/35

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