Workout of the Day

Friday 1/17/2020

Strength Back Squat Take 20 Min to retest 1RM Conditioning AMRAP 9 Minutes 9 Box Step Overs 50/35# to 24/20″ 9 DB Shoulder to Overhead 50/35# 6 Box Step Overs 50/35# to 24/20″ 6 Shoulder to Overhead 50/35# 3 Box… Read more »

Tuesday 1/14/2020

Strength Deadlift Take 20 Min to retest 1RM Conditioning 6 Rounds 3 Power Snatches 155/ 105# 6 Ring Dips 9 Front Squats 155/105# Accessory 5 Rounds :30 Work / : 60 Rest Bike This should be 75-80% effort.

Monday 1/13/2020

Strength Overhead press Take 20 Min to retest 1RM Conditioning 10 Min Row- Calories Then Max height Box jumps Accessory Core work- :40 plank hold :20 rest for 5:00 5:00 Double under practice

Friday 1/10/2020

Strength Back Squat 5 @40% working weight 5@ 50% working weight 5 @ 60% working weight Conditioning 8 Rounds for Time Bike 1.5K Rest 90 seconds Accessory Lacrosse Ball foot smash 2:00 each

Thursday 1/9/2020

Conditioning- Girls Gone Wild Isabel 30 Snatches 135/95 Rest 5:00 Grace 30 Clean and Jerk 135/95 Rest 5:00 Annie 50-40-30-20-10 Double under Sit ups Isabel and Grace needs to be scaled to be completed in under 4:00 and all reps… Read more »

Monday 1/6/2020

Strength Overhead press 5 @40% working weight 5@ 50% working weight 5 @ 60% woking weight Conditioning Fight Gone Bad Three rounds of: 1:00 Wall-ball, 20/14, (Reps) 1:00 Sumo deadlift high-pull, 75 pounds (Reps) 1:00 Box Jump, 24/ 20 (Reps)… Read more »