07132018- Power Cleans/Burpees/Run

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Check the blog and get signed up for Summer Strength School. It starts this Tuesday!

Strength/Skill:

Complete 6 sets of:

1 Clean Pull + 1 Hip Clean

Workout of the Day:

Complete 2 rounds of:

15 Power Cleans (135/85 lbs)

15 Burpees

200 meter Run

rest 2 minutes

Complete 2 rounds of:

12 Power Cleans (155/105 lbs)

12 Burpees

200 meter Run

rest 2 minutes

Complete 2 rounds of:

9 Power Cleans (185/125 lbs)

9 Burpees

200 meter Run

07122018- Two x AMRAP10

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Strength/Skill:

Rotate through:

Box Step Up x 5 each leg

Dumbbell Floor Press x 12-15 reps

Sandbag Hold x 30-60 seconds

Workout of the Day:

Complete as many rounds as possible in 10 minutes of:

20 Push Ups

20 Wall Balls

Row 400 meters

rest 5 minutes

Complete as many rounds as possible in 10 minutes of:

20 Sit Ups

20 Box Jumps

Bike .5 miles

 

07102018- One Rep Max Front Squat

Make sure to check the blog for Summer Strength School and get signed up. It starts next Tuesday!

Strength/Skill:

Establish a One Rep Max Front Squat

Workout of the Day:

Climb as high as possible in 10 minutes:

Row 200 meters or Bike .3 miles

3 Thrusters (95/65 lbs)

Row 200 meters or Bike .3 miles

6 Thrusters

Row 200 meters or Bike .3 miles

9 Thrusters...

(continue to add 3 Thrusters each round)

07072018- Partner Saturday

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Strength/Skill:

Rotate through:

Single Arm Overhead Lunge Steps x 12

Ring Row x 8-10 reps

Side Plank x 30 seconds each side

Workout of the Day:

With a partner:

Complete as many rounds as possible in 8 minutes:

5 Shuttle Runs

20 Dumbbell Thrusters

rest 3 minutes

Row as Far as Possible in 8 minutes (partner holds plank)

rest 3 minutes

Complete as many rounds as possible in 8 minutes:

10 Sandbag Cleans

150 ft Sandbag Carry