Wednesday, September 27, 2023
Strength Day! Strength 1: 15 bicep curls, descend slow 15 tricep kick backs with a pause 15 underhand pull-ups 15 dips 30 sec spider plank 4x Run 800 meters Strength 2: 20 Sumo Deadlift 10L/10R Bulgarian Split Squats 4x
Monday, September 25
Today's Workout 200m 10 Burpees 200m 20 weighted lunges (10L/10R) 200m 30 Push Press 200m 40 Sit-ups 4x (30 min cap)
Friday, September 15, 2023
Partner Workout P1 200m P2 As many sumo deadlift hi pulls as you can Switch 3x each P1 200m P2 bench dips Switch 3x each P1 200m P2 pull-ups Switch 3x each P1 200m P2 KBS Switch 3x each
Friday, September 8, 2023
Workout: 400m 10 burpees 20 situps 10 Deadlifts 5x
Wednesday, Sept 6, 2023
Warm-up/Strength: 400m Then: 4x of 10 Side plank K2E each side 20 side bends each side 10 Side plank open and pass throughs each side 20 side bends each side Metcon: 30 sec mountain climbers 30 sec plank 30 sec jump squats 30 sec plank 30 sec pushup plus shoulder tap 30 sec plank 1 min rest 4x [...]
Wednesday, August 30, 2023
Strength: 21's Biceps 21 Kickbacks 15 Hammer curls 15 Rows each side 3x Workout: 400m 21 SDHP 15 Situps 9 Burpees 15 min AMRAP
Monday, August 28, 2023
Strength: 12 Bench Press 30 sec hollow hold 5x Workout: 45 sec on/15 sec off - 3 rounds JJ Air Squat Pushup Side Squats Jump Pull-ups Opposite Toe Touches REST
Friday, August 25, 2023
Strength: Ab workout Workout: 1 min Deadlifts 1 min Hang Power Cleans 1 min Push Jerk Run 400 REST 3x
Wednesday, August 23, 2023
Strength: 10 Lunge + RDL L 10 Lunges + RDL R 20 Glute bridges 30 sec wall squat 5x Met Con: 5 Burpees 100 M Run 10 Slam Balls 100 M Run 20 Russian Twists with slam ball 100 M Run 12 min AMRAP