TEMPO SQUATS AND A BARBELL COMPLEX

WORKOUT OF THE DAY A. Tempo Back Squat 6 sets of: 3 reps @80% of 1RM with a 4 sec descent B. 10 minute EMOM 3 Power Cleans + 3 Thrusters + 3 Front Squats 50/35kg C. 3 sets of: 10 Single Arm Bench Press 10 Bentover Row

WHAT WILL YOU DO TODAY TO MAKE YOURSELF BETTER?

What will you do today to make yourself better? Will you think about doing something? Will you write about doing something? Or will you actually do what needs to be done? Will you make sacrifices?  WIll you get out of your comfort zone? Will you put in the extra study?  Will you do the extraContinue reading “WHAT WILL YOU DO TODAY TO MAKE YOURSELF BETTER?”

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,Continue reading “SKWAT DAY”

GUESS WHAT? NO MORE COMPS

WORKOUT OF THE DAY 15 min EMOM 1) 10m Handstand walk/Face to wall Shoulder taps 12/Box Handstand weight shifts/ 30 second Front to wall handstand hold 2) 8 Strict toes to bar/Straight leg raise/High knee raise 3) 4 Bar Muscle-ups/Hips to bar/Chest to bars/Kipping Pull-ups/Hollow to Arch Swing (high) B. 21-15-9 Box Jumps Kettlebell SwingsContinue reading “GUESS WHAT? NO MORE COMPS”

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 4Continue reading “A LITTLE CHANGE TO THE THURSDAY MENU”