Blog Archives

June 17th, 2019

6/17/2019

WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms
Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps

STRENGTH
(a) Strict Pull-ups - 5x5
(b) Push Press - 5x5

CONDITIONING
ALT Every 90 Seconds x3 Rounds

Min 1: 200m Run
Min 2: DB Push-up + Row
Min 3: Sledge Hammer Swings
Min 4: Russian Twists

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June 14th, 2019

6/14/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms
Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps

STRENGTH
(1a) Front Squat - 3x8

ACCESSORY
*ALT EMOM 8*

(1a) DB RDL
(1b) L-Hold

CONDITIONING
AMRAP 12

6 Stone Loads
15 Second Row/Bike/Ski
50ft. Sled Push

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June 13th, 2019

6/13/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms
Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps

STRENGTH
(1a) Strict Pull-ups - 5x3
(1b) Log Clean & Press - 5x3

ACCESSORY
*ALT EMOM 8*

(1a) Ring Rows
(1b) Kneeling Medball Pass

CONDITIONING
AMRAP 12

200ft. Farmers/Waiters Carry
12 Renegade Rows
12 Sledge Hammer Swings

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June 11th, 2019

6/11/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms
Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps

STRENGTH
(1a) Deadlift - 5x3

ACCESSORY
*ALT EMOM 8*

(1a) Bulgarian Split Squats
(1b) Plank Hold

CONDITIONING
AMRAP 12

40 Mountain Climbers
10 Sandbag Squats
100ft. Sandbag Carry

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June 10th, 2019

6/10/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms
Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps

STRENGTH
(1a) Ring Row - 3x8
(1b) Floor Press - 3x8

ACCESSORY
*ALT EMOM 8*

(1a) Barbell Row
(1b) Banded Tricep Pushdowns

CONDITIONING
AMRAP 12

100ft. Sled Row
8 Burpees
8 DB Clean & Presses

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