24. September 2018
WU: 500m Row & Squat mobility and warm up for Front squat A: Front squats 6x2 @ 80% of 1RM B: 4 Rounds for Time: 25x Cal Row 25x Burpees C: Tabata hollow hold
23. September 2018
Coach Antonio's Choice
22. September 2018
WU: Run 400 m, 1' Squat wrestling & BB WU 10 BS, slowly down, fast up 10 BS, 3 sec break in bottom position A: Backsquat 5x5 tempo 22X1 B: For Time Four rounds for time of: 50 Double-Unders 40 Push-Ups 30 Kettlebell Swings (32/24 kg) C: Tabata
21. September 2018
WU: 5' Leg mobility with foam roller and mobility balls then 3 rounds of 5 FS 5 Shoulder Presses 5 Thrusters with BB A: Thruster Find todays 1 RM B: In teams of three, complete three rounds each of: 350 Meter Row (rest station) 25 Thrusters (45/30) (rest station) 15 Pull-Ups (rest station) Teammate A will start rowing, then rest while Partner B begins rowing. Once Partner B finishes rowing, Partner A begins Thrusters and Partner C begins rowing. Teams will continue until all team mates have...
20. September 2018
WU: 2 rounds of 5 Snatch Pulls 5 Muscle Snatch 5 Power Snatch 5 Snatch Then work up to your weight for: A: Every minute, for 6 minutes: High Hang Snatch x 1 rep Then Every minute, for 6 minutes: Hang Snatch x 1 rep Then Every 2 minutes, for 8 minutes (4 sets): 2-Position Snatch (mid-thigh, and then below the Knee) B: 18' EMOM 1) 12 Burpees 2) 50 seconds Deadlifts (50% bodyweight) 3) Max DU's 4) 20 V-Ups 5) 40 seconds Man Makers 6) 12 Pull Ups After the 3 Rounds run 800 m
19. September 2018
WU: 600 m row, 20 Push ups (feet on the rower), 10 Burpees over the rower A: Work up to your ideal weight of today and then do.. Four sets of: Dumbbell Bench Press x 10-12 reps @ 20X1 Rest 45 seconds Kettlebell Swings x 25 reps (as heavy as possible) Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 45 seconds B: 12 min AMRAP 15 Dumbell Snatches 12 Alternating Reverse Lunges with Goblet Hold 9 Burpees C: Tabata
18. September 2018
WU: 20 dislocates & 5' Amrap 5 Goblet Squats (light) 5 KB swings (light) 5 KB Thrusters (light) A: Clean & Push Jerk Work up to todays 1 RM B: Complete as many rounds and reps as possible in 10 minutes of: 20 Kettlebell Swings 15 Sit Ups w. med ball 10 Toes to Bar or Hanging Leg Raises C: Five sets of: 10 Dumbbell Push Presses 10 Box Step-Ups with Dumbbells Rest 30 seconds
17. September 2018
WU: 1 x 40 JJ, 30m Inch Worm, 2 x 20 Good Mornings, 10 Superman A: Deadlift Work up to your ideal weight of today, then 4 sets of Romanian Deadlift x 6-8 reps @ 3111 B: Three sets for max reps of: 60 seconds of Wall Ball Shots 20/14 60 seconds of Kettlebell Swings (24/16) 60 seconds of Box Jumps 60 seconds of Push Press (45/30) 60 seconds of Rowing (Calories) Rest 60 seconds
15. September 2018
WU: 5' burpee box jump overs w. partner 1-1 2-2 3-3 ... A: Barbell Row 5x5 Max weighted Pull Ups between sets B: Every minute, on the minute, for 12 minutes (4 sets) of: Minute 1 – 20 Jumping Lunges Minute 2 – 20 V-Ups Minute 3 – 20 Push-Ups
14. September 2018
WU: 300 m row Push Ups Circuit, 3 rounds 2 Diamond Push Ups 2 Traditional Push Ups 2 Wide Hands Push Ups 2 Staggered Hands Push Ups 1 left/1 right A: Floor Press 5x5 Rest 90 to 120 seconds between sets. B: Barbara (30 min cap) 5 Rounds for Time of 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats 3 min rest Post Individual round times and total time with rest. Keep intensity high (3min rest after every round)! Try to keep round times 1-2' of each other

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