Workouts (Fitness)

Wednesday, December 12, 2018 Prep 3 Rounds 8 Muscle Snatches (75/55) 10 Air Squats 12 Calorie Row Strength Every 2 Minutes for 5 Rounds 5 Deadlifts @ 75% of Max 10 Alternating Kettlebell Front Rack Reverse Lunges* *As heavy as possible while maintaining good...

August 12, 2019 (Deload Week) Strength Front Squat 4 Sets of 5 @70% of Max Back Hypers 4 Sets of 6-10 Reps Conditioning 15-12-9 Power Cleans (135/95) Toes-to-Bar Calorie Row

Saturday, November 2, 2019 Gymnastics 9-6-3 Ring Muscle-ups Burpees-to-Plate x 2 (Rep Count: 18-12-6) Rest 3 Minutes 3-6-9 Ring Muscle-ups Burpees-to-Plate x 2 ( Burpee Rep Count: P1: 18-12-6, P2 :6-12-18) Conditioning 30 Calorie Row 20 Chest-to-Bar Pull-ups 10 GHD Sit-ups 25 Calorie Row 15 Chest-to-Bar Pull-ups 10 GHD Sit-ups 20...

Friday, October 26, 2018 Prep 2 Rounds 25' Front Rack Kettlebell Carry* 25' Overhead Kettlebell Lunges* 15 Hip Thrusts (Slow Negative) *Light to Moderate Weight Strength Front Squats 12 Reps @ 68% 9 Reps @ 73% 6 Reps @ 78% x2 Rest 1.5 Minutes Between Sets Conditioning 4...

Monday, June 4, 2018 Prep 40 Air Squats 20 Toes-to-Bar 10 Handstand Push-ups Not For Time; 8 Minute Time Cap Strength 1 Every 2 Minutes For 12 Minutes 2 Back Squats @ 80% of Max Conditioning 15 Minute AMRAP 14 Deadlifts (205/145) 10 Calorie Bike 6 Dumbbell...

Tuesday, November 20, 2018 Prep 3 Sets 8 Banded Face Pulls (4-Second Negative) Rest 30-seconds 8 Band Pull-Aparts (4 Second Negative) Rest 30-seconds 3 Wall Walks w/ a 4-second Handstand Hold Rest 30-seconds Gymnastics 4 Rounds 30-seconds Max Toes-to-Bar Rest 30-seconds 30-seconds Max Handstand Push-ups Rest 1 Minute Conditioning 10...