Workouts (Fitness)

Wednesday, July 10, 2019 Strength Conditioning Not For Time 15 Hang Snatches @ 60% of Max 15 Box Jumps (24/20) 10 Hang Snatches @ 50% of Max 10 Box Jumps (24/20) 10-minute Time Cap Conditioning For Time 150 Double-unders 50 Calorie SkiErg 150 Double-unders Strength Conditioning Every 1.5...

Monday, June 3, 2019 Weightlifting Every 3 Minutes for 6 Rounds 1 Snatch Begin @ 70% of Max Snatch & Increase to a Max 90% Strength Snatch Pulls 4 x 3 @ 100% of Max Snatch Conditioning Part 1 3 Minute AMRAP 8 Power Cleans...

Wednesday, June 6, 2018 Gymnastics 5-4-3-2-1 15' Rope Climbs Wall Walks Conditioning 5 Rounds 200 Meter Run 5 Deadlifts (275/190) Rest 1 Minute Between Rounds Hard But Controlled Effort On The Runs Accessory 4 Rounds Accumulate :30 Second Hollow Rock 15 GHD Back Hyperextensions 1 Minute Rest Between Rounds

Cycle: Strength + Base Endurance (Week 1) Monday, November 11, 2019 Prep 3 Rounds 10 Barbell Hip Thrusters 8 Mobility Wall Squats 20' Banded Sumo Walk (Each Direction) Strength Every 2 Minutes For 8-10 Rounds Work up to a heavy 3-rep max tempo...

Monday, February 12, 2018 Gymnastics/Strength Interval 12 Minute Interval Minute 1: 8 Strict Pull-ups* Minute 2: 8 Barbell Rows** Minute 3: Max Push-ups Repeat 4x *As strict as possible on the pull-ups. If you need to kip or use a band,...

Monday, July 23, 2018 Prep 2 Rounds 20/17 Bike Calories 10 Goblet Squats (Slow negative, explosive on the way up)* 25 Yard Shuttle Run *Moderate Weight Strength Conditioning Kettlebell Front Rack Lunges* 4 x 16 Alternating Steps Rest 1.5 Minutes Between Rounds *1 Kb in...