Blog2022-07-11T16:06:39-05:00

Workout of the Day

12.01.12

bench press : 6 x 3 @ 75-80%

5 rounds

:30 max reps/:30 rest

  1. bench press (95/65)
  2. high box jumps (30/24)
  3. push ups
  4. ring dips/box dips

11.30.22

warm up : 3 sets : light

  • 3 behind neck push press + 2 pause ohs

6 sets : ohs

  • 5 – 4 – 3 – 5 – 4 – 3

10 rounds (24-min)

  • 3 bar muscle ups
  • 6 burpees to target
  • 9 wall ball

11.29.22

bike warm up

  • 3-min at 60/50 rpm
    • rest 1-min
  • 2-min at 65/55rpm
    • rest 1 – min
  • 1-min at 70/60 rpm

 

  • 3 x 8 : db push press
  • 2x across : OH KB carry

8 rounds : : emom

  1. 12/10 cal bike
  2. 14 kb swings
  3. 12/10 cal bike
  4. 50 double unders

11.28.22

Deload Week

4 x 10 : back racked alternating leg lunges

(step forward)

5 rounds : e2mom

  1. 20 db step. ups (50/35) one db
  2. 10 alternating arm DB snatch + 10 burpees

11.27.22

5 rounds : emom

  1. 2 rope climbs
  2. 4 wall walks
  3. 6 devils press
  4. 8 db front squat
  5. 10 cal bike
  6. rest

11.26.22

for time

  • 200 double unders
  • 60 db hang clean & jerks
  • 60 cal row
  • 150 double unders
  • 40 db hang clean & jerks
  • 40 cal row
  • 100 double unders
  • 20 db hang clean & jerks
  • 20 cal row
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