Thursday, April 9, 2020 Front or Goblet Tempo Squats: Set 1: 15 Tempo Reps (3s Down, 3s Up) Set 2: 12 Tempo Reps (3s Down, 3s Up) Set 3: 3 Tempo Reps (3s Down, 3s Up) into 3 Fast Reps, 3 times thru (18 total reps this set) Set 4: 2 Tempo Reps (3s...
Read moreWednesday, April 8, 2020 On the 4:00 x 5 Rounds: 50 Double Unders(singles or lateral jumps) 5 Strict Pull-ups(bent over rows x10) 5 Power Cleans (barbell,DB or odd object)-Build in weight each round if you can We have some interval work today...
Read moreTuesday, April 7, 2020 Dumbbell or Kettlebell Arnold Press:(double arm is best but single arm is great too) Set 1: 15 Reps Light with a 3 second negative (down) Set 2: 1 Half rep from the bottom into 1 full rep 10 times through (Half + Full= 1...
Read moreMonday, April 6, 2020 “Support Your Local Box Workout 1” Complete as many rounds as possible in 10 minutes of: 10 squats 9 dumbbell snatches, right arm(50,35) 10 push-ups 9 dumbbell snatches, left arm(50,35) The first workout...
Read moreSaturday, April 4, 2020 2 Rounds for time: 1 Mile Run 25 Push-ups 25 Jumping Jacks 25 Push-ups 25 Jumping Jacks *Vest up if you want! It is that time of year that we need to start “Murph” training. This will be a good one for that. No...
Read moreFriday, April 3, 2020 3 Rounds: 6 Bulgarian Split Squats (Heavy) + 6 second Hold at Parallel into 6 Bulgarian Split Squats (drop weight 20%) + 6s Hold at Parallel into 6 Bulgarian Split Squats (drop weight 20%) + s Hold at Parallel (this one may...
Read moreThursday, April 2, 2020 For Time: 50 Box Jumps 50 Jumping Pull-Ups(sub high pulls from the hang) 50 Sumo Deadlifts 50 Box Step Ups (no weight) 50 Flutter Kicks(3 count) 50 Hang Power Snatch (barbell 45/35 or lighter, DB very light) 50 Good...
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