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Thursday 2.27.20

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Fitness Conditioning
“Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (50/35)
50′ Walking Lunge
20/15 Calorie Row or Ski

Sport Conditioning
“Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/50)
50′ Walking Lunge
20/15 Calorie Bike or Ski

Wednesday 2.26.20

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Fitness Conditioning
“Venti”
AMRAP 20:
20 Wallballs (14/10)
20 Single Arm DB Power Snatches
20 Box Jumps/Step Ups (24″/20″)
20 Single Arm DB Push Presses
15/10 Calorie Bike or Ski

Dumbbell- 35/25

Sport Conditioning
“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm DB Power Snatches
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses
20/15 Calorie Row or Ski

Dumbbell- 50/35

Tuesday 2.25.20

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Back Squat
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%

Fitness and Sport Conditioning
“Swole Cycle”
Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

 

Monday 2.24.20

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Hang Squat Clean
Build to a Heavy Single

Fitness Conditioning

“Underrated”
AMRAP 10:
45 Single Unders, 1 Hang Squat Clean
45 Single Unders, 2 Hang Squat Cleans
45 Single Unders, 3 Hang Squat Cleans

Fitness – 115/85

Sport Conditioning
“Underrated”
AMRAP 10:
30 Double Unders, 1 Hang Squat Clean
30 Double Unders, 2 Hang Squat Cleans
30 Double Unders, 3 Hang Squat Cleans

Sport – 135/95
Competitor – 155/105

 

Friday 2.21.20

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Fitness Conditioning
“Stranger Things”
Teams of 2
AMRAP 25:
3 Wallballs (14/10)
3 Kettlebell Swings (35/25)
3 Calorie Row
6 Wallballs (14/10)
6 Kettlebell Swings (35/25)
6 Calorie Row
9 Wallballs (14/10)
9 Kettlebell Swings (35/25)
9 Calorie Row

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

Sport Conditioning
“Stranger Things”
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (50/35)
3 Calorie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (50/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (50/35)
9 Calorie Bike

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

Wednesday 2.19.20

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Fitness Conditioning
“Arm and Hammer”
For Time: Buy-In: 15 Clusters (95/65)
Into…
3 Rounds:
21/15 Calorie Row or Ski
15 Pull-ups and/or Ring Rows
Into…
Cash-Out: 15 Clusters (95/65)

Sport Conditioning
“Arm and Hammer”
For Time: Buy-In: 15 Clusters (135/95)
Into…
3 Rounds:
21/15 Calorie Bike or ski
15 Chest to Bar Pull-ups
Into…
Cash-Out: 15 Clusters (135/95)

Tuesday 2.18.20

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Back Squats
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%

*Percentages of your 5RM Back Squat*

Fitness Conditioning
“Bubbles”
AMRAP 12:
10 Burpees
50 Single Unders

Sport Conditioning
“Bubbles”
AMRAP 12:
10 Burpees
25 Double Unders