Workouts (Fitness)

Cycle: Strength + Base Endurance Saturday, December 14, 2019 Strength Every 2 Minutes for 4 Rounds 3 Push Jerks* @ 70, 73, 75, 78, 80% *Based off clean & jerk/Off the rack Gymnastics 10 Ring Muscle-ups 20 Handstand Push-ups 5 Ring Muscle-ups 20 Handstand...

Cycle: Strength + Base Endurance Friday, December 13, 2019 Strength Every Minute for 12 Minutes (12 total sets) 2 Front Squats Sets 1-6: At 55% of max front squat. Sets 7-12: At 60% of max front squat. Conditioning 3 Rounds 4 Deadlifts (315/220) 20...

Cycle: Strength + Base Endurance Wednesday, December 11, 2019 7 Minute AMRAP Burpees to Plate Perform Continuously For 40 Minutes At An Easy/Consistent Pace 1000 Meter SkiErg 1200 Meter Run

Cycle: Strength + Base Endurance Tuesday, December 10, 2019 Weightlifting Every 2 Minutes for 5 Rounds 1 Power Snatch, 1 Low Hang Squat Snatch, 1 Overhead Squat @65-80% of Max Snatch Strength 3 Sets 8-12 Bent Over Barbell Rows 8-12 Dumbbell Shoulder...

Cycle: Strength + Base Endurance Monday, December 9, 2019 Strength Conditioning 3 Rounds 50' Front Rack Kettlebell Lunges (use 2 kbs) 10 Tempo Goblet Squats (4 Second Negative) Weight Back Hypers 4 Sets of 12-15 Reps Rest 1.5 Minutes B/w...

Cycle: Strength + Base Endurance Saturday, December 7, 2019 Gymnastics/Strength 4 Sets 5 Bar Muscle-ups 6-8 Strict Barbell Shoulder Presses 10-20 Pull-ups Rest as needed b/w sets. 4 Sets 10-15 Strict Handstand Push-ups 8-12 Bent-Over Barbell Rows Rest as needed b/w sets. Conditioning Row 15 Minute Tempo Row Row...