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19 February 2021 *Koos Balloon.

[Warm up:] 3 Sets: 16/12 Calorie Row (build intensity each round) 4 single arm dumbbell RDL (light/moderate) 3 single arm dumbbell russian swing (light/moderate) 2 single arm dumbbell hang snatch (light/moderate) *Complete Left side then Right 4 inchworms 4 Burpee transition 4 box jump with step down [Workout:] 17.1 - *Box & Home *w/kit For time: 10-20-30-40-50 Dumbbell Snatches@22.5/15kgs *15 Burpee Box Jump overs@24/20" after each round Athletes Notes: Target Time: sub 12 minutes Time Cap: 20 minutes [Strength:] Strict Press + Push Press: - (3 + 10) x 3 sets@Increasing Weigth - rest 60-90 seconds between sets - [Workout:] At Home *NO KIT For time: 10-20-30-40-50 Alt Jumping Lunges *15 Burpees after each round
Feb 19, 2021
Max Distance

18 February 2021 *Active Rest Day.

[Active Rest Day:] 1) AssBike Option: - 3 sets: 5min Easy pace 5min Moderate Pace 1min Hard effort 30sec Hardest effort No rest b/t sets *2min cool down recovery@5-6 Total: 36:30sec 2) Run Option: - 4 Sets: 1000m at easy run pace *w/ 1min rest b/t sets. 3) Row Option: - 5 sets: 90sec at fast pace, 90sec at easy (active recovery) pace No add'l rest b/t reps or sets Total: 15min 4) Workout Option: 10min AMRAP: @Rotation pace 10/8 Calorie ski/row 10 push up -rest as needed- 10 rounds: 5 Chest to bar Pull Ups (OR 10 Jumping Pull-Ups) 5 Dumbbell Bench Presses -rest as needed- 10-8-6: Bench Press *perform 10 barbell curls b/t **Build in Bench press sets as heavy as possible
Feb 18, 2021
For Time

17 February 2021 *Persian Carpet Cake.

[Banded 7s] - perform 7 reps of each movement *3 Sets: Pull-aparts - Y's - OHS [Warm up:] 5-8min Rotation: 1 Minute Row (start easy and build intensity each round) 5 lateral box step ups (each side) 10 push ups 10 kettle bell goblet squats (light/moderate) 5 single arm kettle bell press (each side) (light/moderate) [Warm up:] - 3 Sets: EACH *If going with a partner. 21-15-9 Wall Balls@10/7kgs KB Swings@24/16kgs Athletes Notes: Target Time each set: sub 4 minutes Time Cap each set: 5 minutes *If going alone perfrom as 1:1 ratio. [Workout:] - 3 Sets: At Home *NO Kit For Time: 21-15-9 Jumping Air Squats Hand Release Push Ups -Rest 3:00 B/t Sets- [Workout:] At Home *With Kit For Time: 21-15-9 KB Goblet Squats@24/16kgs Handstand Push Ups -Rest 3:00 B/T- 21-15-9 KB Goblet Squats@24/16kgs Push Ups
Feb 17, 2021
Total Reps

16 February 2021 *Red Velvet Grasshoppers.

[Banded 7s] - perform 7 reps of each movement 3 sets: High Pull + Strict Press + Good Morning Hip Halo Activation: 50' Side Step + 50' Monster Walk + 20xGlute Bridges + 20xFront Squats [Warm up:] - 3 Sets: 15/12 Calorie Ski (OR Row) 15/12 Calorie Bike 10 alternating v ups 10 hollow rocks 10 hanging scap retractions 5 push-ups [Workout:] Box & Home 5min AMRAP: 50xDouble Unders(75xSingle Skips) 10xSit-ups -straight into- 5min AMRAP: 50xDouble Unders 10xAlt Leg V-ups -straight into- 5min AMRAP: 50xDouble Unders 10xSit-ups 10xAlt Leg V-ups [Bonus Stretching:] 15min Ground work focus on Lower Body movement.
Feb 16, 2021
For Time

15 February 2021 *Solar Panel Curtains.

[Banded warm up:] 1. Banded 7s - perform 7 reps of each movement 3 sets: 7xYs' - 7xBNK Press - 7xOHS - 7xGM 2. Hip Halo Activation 3.1) Barbell Prep - (perform all movements below in the power position (no squat required)) Burgener Warm up Snatch - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK” 2”, 4”, 6” 3.2) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch -then- 4.1) Burgener Warm Up Clean - 3-5 reps at each position 4.2) 3x High Hang Squat Clean + 3x Hang Squat Clean + 3x Squat Clean [Workout:] At The Box For Time: 30 Power Snatches@50/35kgs 30 Power Clean and Jerks@50/35kgs 60 Thrusters@E.B *Time Cap - 15 minutes [Strength:] 1) Back Squat: 5 sets x 2 reps @60% 1RM Back Squat * Rest 60-90 secs between sets *Power Clean first rep 2) Front Squat - 5 sets x 3 reps @65% 1RM Front Squat * Rest 60-90 secs between sets *Squat Clean first rep [Workout:] At Home *NO KIT For Time: 60 Alternating Box/Chair Step Ups (Total) 60 Alternating Stepback Lunges (Total) 120 Jump Squats [Workout:] At Home *w/KIT For Time: 30 Alternating Dumbbell Snatches 30 Alternating Dumbbell Power Clean and Jerks 60 Single Dumbbell Thrusters *@22.5/15kgs
Feb 15, 2021
For Time

13 February 2021 *It should be CrossFlirt

[Warm up:] 3 Sets: 1:00 cardio 15 Ring Row 0:30 handstand hold 10 step ups (moderate height) 5 Single Arm kettlebell presses 5 Single Arm Russian kettlebell Swings 5 Front rack single arm kettlebell step back lunges 5 Front rack single arm kettlebell waiters squats *Complete one side, then the other. [Workout:] At The Box 2 Sets: 16 Step Back Lunges 16 Burpee Pull-Up 20/16 Calorie Ski 16 Hang Power Cleans 16 Box Jumps@24/20" 16 Handstand Push Ups 16 Front Squats *Bar @60/45kgs *REST 3:00MIN B/SETS [Workout:] At Home *No kit 2 Sets: 20 Step Back Lunges 15 Hand Release Push Ups 20 Box Jumps *STEP DOWN OR Tuck Jumps 15 Hand Release Push Ups 20 Step Back Lunges -Rest 3:00 B/T Sets- [Workout:] At Home *w/kit 2 Sets: 20 Single Dumbbell Step Back Lunges 10 Strict/Kipping Handstand Push Ups 20 Alternating Dumbbell Hang Clean and Jerks 20 Box Jumps *STEP DOWN OR Tuck Jumps 10 Strict/Kipping Handstand Push Ups 20 Single Dumbbell Step Back Lunges -Rest 3:00 B/T Sets- [5:00 Corpse Pose] *If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply.
Feb 13, 2021
For Time

12 February 2021 *WHAT WAS THAT???

[Banded Warm up:] - perform 7 reps of each movement A) 3 Sets: High Pull + FRSP + Good mornings B) Hip Halo Activation A) Burgener Warm up Snatch - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK” 2”, 4”, 6” A1) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch B) Burgener Warm Up Clean - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle Clean – “STRONG TURNOVER” Tall Power Clean – “PULL UNDER”, 2”, 4”, 6” B1) 3x High Hang Clean + 3x Hang Clean + 3x Clean [Strength:] 1) Power Clean to Parallel *with 1 second pause in receive + Push Jerk: - (2+2) x 2 sets @ 70% 1RM Clean - (2+1) x 2 sets @72% 1RM Clean - rest 60 seconds between sets - 2) Hang Power Snatch + Hang Squat Snatch: 4 Sets - (1+1)@55% 3 Sets - (1+1)@60% 2 Sets - (1+1)@65% 1 Set - (1+1)@70% - rest 60-90 seconds between sets - [Workout:] At The Box 3 Rounds: 10 Overhead Squats@35/25kgs 50 Double Unders (OR 100 Single Under) -Straight into- 3 Rounds: 10 Thrusters@35/25kgs 50 Double Unders (OR 100 Single Under Athletes Notes: Target Time: sub 6 minutes Time Cap: 9 minutes [Workout:] At Home *NO KIT 2 Rounds: 32 Air Squats 32 Plate Hops/Line Hops 32 Alt Jumping Lunges 32 Plate Hops/Line Hops 32 Jumping Air Squats 32 Plate Hops/Line Hops [Workout:] At Home *w/kit 3 Rounds 16 Single Arm Dumbbell Overhead Squats 32 Double Unders -Straight into- 3 Rounds 16 Dumbbell Goblet Squats 32 Double Unders [Bonus Stretching:] 3:00 Child's Pose
Feb 12, 2021
Max Distance

11 February 2021 *Active Rest Day.

Active Rest Day: [Row Option:] Warm up: 250m easy: 250m moderate 250m easy 250m moderate/fast 250m easy 250m fast Working Piece: 4 sets: 500m@Fast pace 60sec at easy pace *Rest 4min* 2 sets: 250m@Faster pace 60sec at easy pace *Rest 2min* 1-minute sprint at max effort. [Assault Bike Option:] Warm-up: 5min from easy to mod 3x (30sec hard, 30sec easy) 2min recovery Working Piece: 2x (10sec sprint at max effort, 50sec easy) 3min recovery 3x 3min harder - 3min easy Cool Down: 5min recovery Total: 38min [Running Option:] 3 Sets - 2 Rounds 800m *Walk 200m *rest 3-5min b/sets [Workout Option:] 15-12-9: Bench 1-1-1: Rope climb (OR Sit to Stand Rope Climb) (OR 5 Strict Pull-Up) 12-9-6: Bench *I.Weight 1-1-1: Rope climb (OR Sit to Stand Rope Climb) (OR 5 Strict Pull-Up) 9-6-3: Bench *I/Weigth 1-1-1: Rope climb (OR Sit to Stand Rope Climb) (OR 5 Strict Pull-Up)
Feb 11, 2021
For Time

10 February 2021 *Vegan dog food.

[Warm up:] Banded 7s - perform 7 reps of each movement 3 Sets - Y's + OHS + Goodmornings [Burgener Warm up Snatch:] - 3-5 reps at each position A) Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK” 2”, 4”, 6” Snatch drop – “FOOT WORK” B1) 3x High Hang Power Snatch + 3x Hang Power Snatch + 3x Power Snatch B2) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch [Strength:] 1) Snatch Deadlift to Mid Thigh + Power Snatch to Parallel + Snatch: - 2 sets @ 70% 1 RM Snatch - 3 sets @72-75% 1 RM Snatch * Rest 2 minutes between sets * 2) Power Clean + Hang Squat Clean 4 Reps - (1+1)@50% 3 Reps - (1+1)@60% 2 Reps - (1+1)@70% * rest 2 minutes between sets * [Workout:] At The Box 400m Run 50 Sit Ups 400m Run 100 DBL DB Deadlifts@22.5/15kgs 400m Run 50 V-Ups 400m Run [Workout:] At Home *NO KIT 400m Run 50 Sit Ups 400m Run 100 Alt Jumping Lunges 400m Run 50 V-Ups 400m Run [Bonus Stretching:] 2:00 Couch Stretch (Each Side)
Feb 10, 2021
Total Reps

09 February 2021 *Bio-Butter

[Warm up:] 4 Sets: 15/12 Calorie Machine (OR 200m Jog) 5 Single arm dumbbell floor presses (light/moderate) + 1x Turkish Get-up (+return to floor) + 5 Single arm DB floor press 10 hanging scap retractions 8 Kipps 6 T2B 4 Strict Pull-ups :20sec Hanging Knee raises 30 Air Squats *Move feet every 10reps [Workout:] Option 1 *w/vest Tabata Weight Vest Sit-up Cindy: 10 Sets: 20 seconds of push-ups -Rest 10 seconds- 20 seconds of sit-ups -Rest 10 seconds- 20 seconds of air squats -Rest 10 seconds- *with vest [Accessory:] - 3 rounds: 25 Superman 15 Glute bridges 30 Alt Step back lunge [Workout:] Option 2 *no Kit 20min EMOM: Min 1: 20 Hip Bridges Min 2: 20 Cossack Squats (Total) Min 3: Max Reps Box/Chair Step Ups Min 4: Rest [Workout:] Option 3 *with Kit 20min EMOM: Min 1: 10-15 Double Dumbbell Bent Over Rows Min 2: 15 Double Dumbbell Front Squats Min 3: Max Reps Double Dumbbell Box Step Overs Min 4: Rest [Bonus Stretching:] 1:00 Seal Stretch 1:00 Toe Touch Stretch 1:00 Butterfly Stretch
Feb 9, 2021
For Time

08 February 2021 *It's bound to be a roll'acoaster.

[Banded Warm up:] Hip Halo Activation [Burgener Warm up:] A) Power Snatch - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK” 2”, 4”, 6” B) 2 sets: 3x High Hang Power Snatch + 3x Hang Power Snatch + 3x Power Snatch C) Power Clean - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle Clean – “STRONG TURNOVER” Tall Power Clean – “PULL UNDER”, 2”, 4”, 6” D) 2 sets: 3x High Hang Power Clean + 3x Hang Power Clean + 3x Power Clean [Strength:] Squat Complex: 5 Sets: 3xFront Squat + Push Press to back rack + 3xBack Squats + BNK Split Jerks@50% of 1RM Back Squat *Squat Clean the first rep. * Rest 60-90 secs between sets [Workout:] At The Box 10 Rounds: 3 Power Snatches 3 Lat Burpees over bar 3 Power Clean and Jerks 3 Lat Burpees over bar *@45/30kgs [Workout:] At Home NO KIT 10 Rounds: 6 Jumping Air Squats 3 Burpees 6 Jumping Air Squats 3 Burpees [Workout:] At Home w/kit 10 Rounds 3 Single Dumbbell Thrusters - One Arm 3 Dumbbell Facing Burpees 3 Single Dumbbell Thrusters - Other Arm 3 Dumbbell Facing Burpees *@22.5/15kgs [Bonus Stretching:] 1:30 pigeon pose (each side) 1:00 seated QL Stretch (one leg extended - one bent - hands to foot of extended leg and hold - each side)
Feb 8, 2021
Total Reps

06 February 2021 *Give'm Hell.

[Warm up:] A) Burgener Warm up Snatch - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK” 2”, 4”, 6” A.1) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch -then- B) Burgener Warm Up Clean - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle Clean – “STRONG TURNOVER” Tall Power Clean – “PULL UNDER”, 2”, 4”, 6” *NO SQUATTING B.1) 3x High Hang Clean + 3x Hang Clean + 3x Clean [Strength Capacity:] Every :30sec for 10 Sets: 3-5 Power Snatches@35/25kgs -Rest 5 Minutes- Every :30sec for 10 Sets: 3-5 Power Clean and Jerks@45/32kgs *All reps must be touch'n go/unbroken [Workout:] At The Box & At Home w/kit 3 Sets: For Reps 1:00 Max Reps Single Dumbbell Box Step Up 1:00 Max Reps Goblet Squats 1:00 Max Reps Flutter Kicks 1:00 Max Reps Dumbbell Facing Burpees 1:00 Rest [Workout:] At Home NO KIT 3 Sets: For Reps 1:00 Max Reps Object Ground to Overhead 1:00 Max Reps Cossack Squats 1:00 Max Reps Flutter Kicks 1:00 Max Reps Burpees 1:00 Rest [5:00 Corpse Pose] *If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply.
Feb 6, 2021
Total Reps

05 February 2021 *Ginger flavored Corn Flakes.

[Banded Warm up:] 1) Banded 7s - perform 7 reps of each movement 3 Sets: Pull aparts - FR Press - Good mornings 2) Hip Halo Activation: [Strength:] A) Burgener Warm Up Clean - 3-5 reps at each position B) 3x High Hang Clean + Hang Clean + Clean + Press + Push Press + Push Jerk + Split Jerk 1) Muscle Clean + Front Squat + Sots Press (press from front squat position): - (3+1+3) x 3 sets@E.B * Rest 60-90 seconds between sets 2) Clean From Above the Knee + Clean + Jerk: - (2+1+1) x 2 sets @75% 1RM Clean - (1+1+1) x 3 sets @80% 1RM Clean * rest 2 minutes between sets * 3) Push Press: - 5x3 (add weight each set) * Rest 90 seconds between * 4) Clean Pull: - 4x3 @ 100% 1RM Clean - rest 60-90 seconds between sets - [Workout:] At The Box & At Home with Kit 12min AMRAP: 12 Alt Dumbbell Squat Snatch 12 Box Jumps@24/20" *STEP DOWN [Workout:] At Home 12min AMRAP: 24 Air Squats 12 Box Jumps *STEP DOWN OR Tuck Jumps [Bonus Stretching:] 1:00 Seal Pose 1:00 Child’s Pose 1:00 90/90 Hip Rotation (seated or lying down)
Feb 5, 2021
Max Distance

04 February 2021 *Power Time

[Active Recovery Session:] [Assault Bike Option:] Warm-up: 5min from easy to mod 2x (10sec sprint at max effort (100/80+rpm, 50sec easy) 3min recovery (50rpm) 5 Sets: (30sec FLAT OUT) 4min30sec easy to moderate recovery Cool Down: 5min recovery Total: 35min [Running Option:] 15min at easy run pace, Rest: 2min, 5min at moderate run pace, Rest: 2min, 10min at easy run pace [Workout Option:] 6 Sets: 2:00min ON - 2:00min OFF 20/15 Calorie Assault Bike Max Distance Farmers Carry@2x32/24KGS
Feb 4, 2021
For Time

03 February 2021 *WTF was that???

[Banded Warm up:] 1) Banded 7s - perform 7 reps of each movement 3 SETS: Y's - BNK Press - OHS 2) Hip Halo Activation [Strength:] A) Burgener Warm up Snatch - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle snatch – “STRONG TURNOVER” Snatch land – “FOOT WORK” 2”, 4”, 6” Snatch drop – “FOOT WORK” B) Skill Transfer Exercises Snatch - 3-5 reps of each movement 3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch 1) Snatch Push Press + Overhead Squat + Snatch Balance: - 3 sets x 3+2+1 @E.B - 2 sets x 3+2+1 @50% 1 RM Snatch * Rest 2 minutes between sets 2) High Hang Power Snatch + Snatch: - (2+1) x 2 sets @ 65% 1 RM Snatch - (2+1) x 3 sets @75% 1 RM Snatch * Rest 2 minutes between sets 3) Power Clean: - 3 x 10 Power Clean (Unbroken) * Rest 90 seconds between sets *DO NOT EXCEED 70% of 1RM PC 4) Snatch Pulls: - 3 sets x 4 reps @ 100% 1 RM Snatch * Rest 2 minutes between sets [Workout:] At The Box For time: 50xAir Squats 50xBurpees 50xPush-ups *T-cap 10Min [Workout:] At Home with Kit For Time: 400m Run 60 Double Unders 15 Strict Handstand Push Ups 60 Double Unders 30 Double Dumbbell Deadlifts 60 Double Unders 15 Strict handstand push ups 60 Double Unders 400m Run [Workout:] At Home NO KIT For Time: 400m Run 60 Plate Hops/Line Hops 20 Chair Dips 60 Plate Hops/Line Hops 20 Chair Dips 60 Plate Hops/Line Hops 20 Chair Dips 60 Plate Hops/Line Hops 400m Run [Bonus Stretching:] 1:30 Hamstring Stretch (Each Side) 1:30 Couch Stretch (Each Side)
Feb 3, 2021
For Time

02 February 2021 *1000 Words

[Warm up:] 5:00 Machine (easy) (your choice) -straight into- 2-3 Sets 10 alternating v ups 10 hollow rocks 10 tuck jumps 10 alt jumping lunges (total) 0:30 side plank (each side) [Workout:] At The Box For Time: 50 Sit Ups 40 Single Dumbbell Stepback Lunges 40 Alternating Leg V-Ups 20 S-arm Alt Devil Press -Rest 3:00- 20 S-arm Alt Devil Press 40 Alternating Leg V-Ups 40 Single Dumbbell Stepback Lunges 50 Sit Ups [Accessory:] - 4 Rounds 5 High Box Jump 10 Single Leg RDL R/L 15 Banded Hip Bridge [Workout:] At Home NO KIT For Time: 50 Sit Ups 40 Alternating Stepback Lunges (Total) 40 Alternating Leg V-Ups 20 Jumping Lunges -Rest 3:00- 20 Jumping Lunges 40 Alternating Leg V-Ups 40 Alternating Stepback Lunges (Total) 50 Sit Ups [Bonus Stretching:] 1:30 Butterfly Stretch 2:00 Frog Stretch
Feb 2, 2021
For Time

01 February 2021 *Dung Beetle

[Banded Warm up:] Hip Halo Activation [Build to working weight:] 1) Back Squat - 5 sets x 3 reps @65% 1RM Back Squat * Rest 60-90 secs between sets *Power Clean, Push Press to Back Rack - first rep 2) Front Squat: 5 sets x 3 reps @70% 1RM Front Squat * Rest 60-90 secs between sets. *Squat Clean - first rep. [Workout:] At The Box 6 Rounds: 12xKB H/Clean & Jerk 12xS-arm Thrusters (Complete L then R) -Rest :45-:60sec b/rounds - [Workout:] At Home NO KIT 4 rounds: 20 Box/Chair Step Ups (Total) 10 Hand Release Push Ups 20 Jumping Air Squats -Rest 3:00- 4 rounds 10 Box/Chair Step Ups (Total) 5 Hand Release Push Ups 10 Jumping Air Squats [Bonus Stretching:] 2 Rounds: 5 Thoracic Rotation Stretches (Each Side) 10 Rotating Scorpion Stretches
Feb 1, 2021
Total Reps + Time

30 January 2021 *I have the land.

[Warm up:] Assault Bike: 5min Continuous 1:00 easy 2x (20sec mod arms, 40sec easy) 2x (15sec fast, 45sec easy arms) -then- 3 Sets: 8 push ups 8 hanging scap retraction 8 banded lat pull downs 0:20 handstand hold [Workout:] At The Box For Time: 21-15-9-3: Assault Bike Calories 12-9-6-3: Strict/Kipping Handstand Push Ups -Rest 5:00- 21-15-9-3: Assault Bike Calories & T2B [Workout:] At Home w/kit 14min AMRAP: 15 Double Dumbbell Shoulder to Overhead 50 Air Squats 100 Double Unders [Workout:] At Home NO KIT 14min AMRAP: 15 Hand Release Push Ups 45 Air Squats 60 Plate Hops/Line Hops [5:00 Corpse Pose] *If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply.
Jan 30, 2021
Total Reps + Time

29 January 2021 *I Karen't feel my legs.

[Banded 7s:] - perform 7 reps of each movement 3 Sets: Pull aparts + Presses [Strength:] Barbell Prep A) Burgener Warm Up Clean - 3-5 reps at each position Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle Clean – “STRONG TURNOVER” Tall Power Clean – “PULL UNDER”, 2”, 4”, 6” Tall Clean – “PULL UNDER” B) 3x High Hang Clean + 3x Hang Clean + 3x Clean + 3x Strict Press + 3x Push Press + 3xPush Jerk + 3x Split Jerks 1) Power Clean + Push Jerk: - 3 sets @ 70% 1RM Clean - 1 set @75% 1RM Clean - 1 set @80% 1RM Clean - rest 60 seconds between sets - 2) Deadlift: 3x5@85% of last weeks H2 - rest 60-90 seconds between sets - [Workout:] At The Box 150xWB's@10/7kgs *EMOM perform 5xDL@100/70kgs *Complete with your vest [Workout:] At Home w/kit 20min EMOM: Min 1: 20 Single Dumbbell Step Back Lunges (Total) Min 2: 10 Alternating Devil's Presses (Total) Min 3: Max Reps Alternating Leg V-Ups Min 4: Rest *If you have a vest; change the v-ups to Plank hold [Workout:] At Home NO KIT 20min EMOM: Min 1: 20 Jumping Lunges Min 2: 15 Chair Dips Min 3: Max Reps Alternating Leg V-Ups Min 4: Rest [Bonus Stretching:] 1:00 Seal Stretch 1:30 Pigeon Stretch (Each Side)
Jan 29, 2021
Max Distance

28 January 2021 *It's all about the Bees

[Bike Option:] Warm-up: 5min from easy to mod 3x30sec hard, 30sec easy 2min recovery Work Portion: 3 Sets: 5min Moderate Pace 5min Moderate to Fast Pace *Learn to hold your pace for 5min Cool Down: 5min recovery (50rpm) Total: 45min [Option 2] - Assbike: Teams of 2 (1:1) Male) 50-40-30-20-10 Female) 40-32-24-16-8 [Run Option:] 6 Sets: 800m at moderate run pace *w/1min rest b/t sets.
Jan 28, 2021