30 Mar 2020

Monday 3.30.2020

At-Home For time: 200m Run 20 Burpees 400m Run 40 Sit-ups 800m Run 80 Air Squats 800m Run 40 Sit-ups 400m Run 20 Burpees 200m Run Health and Performance Pause Overhead Squat 6 x 3 (3-second pause in bottom, climbing) If no barbell, perform 3 single-arm tempo OHS (3-sec on the way down, no pause […]

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26 Mar 2020

Friday 3.26.2020

At-Home 12 min AMRAP 50 Double Unders 35 V-ups 20 Pike Push-ups Sub jumping jacks if no rope available. Health EMOM x 36 0:00 – 14:00 20 Double/Single Unders 8 Alt DB/KB Snatch 15:00 – 26:00 8 Jump Squats 6 DB/KB Hang Clean and Press 27:00 – 35:00 3 Burpees 6 DB/KB Hang Cleans Performance […]

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26 Mar 2020

Thursday 3.26.2020

Make-up / REST Day Conditioning Run 5k These are the times that we can really hammer down some weaknesses. It’s not glorious to get out and run 3 miles, but it also isn’t difficult. It’s just moving. Give yourself an opportunity to get better today and go outside. Especially if you missed yesterday’s workout. And […]

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25 Mar 2020

Wednesday 3.25.2020

At-Home 5 Rounds, for time: 400m Run 10 Around-the-world Lunges (Lunge forward, side, back w/ Left leg = 1, Repeat with Right = 2) Health and Performance¬† Conditioning (w/ a partner) 10 minutes: 100 Cal Ski 50 Deadlifts 225/155 AMRAP Pull-ups in remaining time. Trade off work as needed. [Rest 5 minutes] 10 minute AMRAP: […]

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24 Mar 2020

Tuesday 3.24.2020

At-Home Conditioning 2 Rounds, for time: 25 Push-ups 30 Sit-ups (Rx+ add odd object for weight) 15 Dips 30 Sit-ups Health Squat/Plank EMOM x 12 Even – :30 Plank Odd – 3 Back Squats (heavier than last week) Conditioning 2 Rounds, for time: 25 Hand-release Push-ups 30 Weighted Sit-ups 15 Box Dips 30 Box Jumps […]

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