Blog Archives

SKWAT DAY

 

WORKOUT OF THE DAY

A. Every 2 minutes for 10 minutes

6 Back Squats @ 65%

Once you finish a set of 6, 3 Broad jumps for distance.

B. Build to a heavy single on Push Press

C. 100 Push Presses @50% of what you built to.

*Every time you put the barbell down, 100m Run

A LITTLE CHANGE TO THE THURSDAY MENU

WORKOUT OF THE DAY

A. In pairs, 12 minute AMRAP of:

12 Slam Balls

12 Over Partner Burpees

12 Atomic Sit-ups

AEROBIC OPTION

3 x 400m Runs with a 1:1 rest

1 x 800m Run

ZUU OPTION

10 min EMOM

1 – 10 Sumo Scissors

2 – 20 Half Hindus

3 – 30 Kicksits

4 – 60m Bear Crawl

5 – 20 Explodes

SQUATS, SQUATS and MORE SQUATS


WORKOUT OF THE DAY

A. Every 2 mins for 16 mins:

12 Back Squats @ 50% of your 1RM

B. 4 rounds for time of:

8 Back Squats @50%

200m Row

10 Sit-ups

A MIXED BAG EMOM

WORKOUT OF THE DAY

25 min EMOM

10/8 cal Row

8 S2OH 50/35kg

100m Run

8 Power Cleans @50/35kg

8 Burpees

PUTTING IT ALL INTO PRACTICE

WORKOUT OF THE DAY

CONDITIONING

A. 8-min AMRAP

200m Run

5 Strict Pull-ups

5 Strict HSPU

4-min Rest

B. 8-min AMRAP

200m

10 Kipping/Butterfly Pull-ups

10 Kipping HSPU

STRENGTH

Structural Balance

3 x 10 on each arm.

10 Filly Press

10 Self-supported DB Rows

%d bloggers like this: