workout

OF THE DAY

MONDAY 6.24.2019 WOD

WARMUP

LOWER BODY MOBILITY 

5 Min AMRAP
5 R/L Bulgarian Squats 
10 Bent Over Rows 
10 Hollow Rocks 


PART 1

FRONT SQUAT (80-90%)
2-2-2


PART 2 

3 Rounds 
21 TTB
15 Bar Facing Burpees  
9 Deadlifts 275/185

-Modify 
-Lighter 
-30 Knee-Ups 

THURSDAY 6.20.2019 WOD

5 sets 10 reps light dB bench press. Be slow and find the right tension!!Then....5 rounds 10 light sandbag oh press 14 alternating dB curls (IT)Should be warm now!Bench press Build up to 5 sets of 6 reps (Slow tempo eccentric 2-3 sec)Touch the chest and raise the bar...

WEDNESDAY 6.19.2019 WOD

WARM-UP3 Rounds 20 Banded Pull-Apart10 Row Pikes5 Tempo Ring Rows PART 1 STRICT PRESS  (75-85%)3-3-3PART 2(W/ A Partner, Break It Up However You See Fit)16 Min AMRAP60 Weighted Ab-Mat Sit Ups 20/1450 Bench Press 155/9540/30 Cal AB100ft KB/DB Walking Lunge...

TUESDAY 6.18.2019 WOD

WARMUP2-3 Rounds5 R/L Single Arm DB Row10 Alt Birddogs10 Alt Psoas March10 R/L Side Plank Bends PART 13 Min EMOM1 Jerk Dip + 1 Pause Jerk + 1 Split Jerk3 Min EMOM1 Clean Deadlift + 1 Clean Take 10-12 Min To Build To Heavy Clean And Jerk PART 2 5 Rounds 6/4 Bar Muscle...

MONDAY 6.17.2019 WOD

LOWER BODY MOBILITY 5 Min AMRAP:10 Sec AB8 Scap Push-Ups 6 Tuck Crunches 4 R/L Tempo KB Squat PART 1FRONT SQUAT (75-85%)3-3-3PART 2 12 Min AMRAP10 HR Push-Ups9 TTB8 Hang Power Cleans 115/757 C2B6 Thrusters 5 Lateral Burpees Over Bar 40...

SUNDAY 6.16.2019 WOD

PART I: TRACK DRILLSPART II: CONDITIONING"Charley Horse"For Time:60 Calorie Assault Bike6 Shuttle Sprints60 Calorie Assault Bike(15 Minute Cap)10 Minutes Active Recovery (Continuous Walk Around Building)For Time:1,000m Row100 Air Squats1000m Row(15 Minute...

SATURDAY 6.16.2019 STAMFORD STRONG

Activation/Awareness 5 sets15 dB curls 50 ft oh sandbag walk 400 m sandbag carry Run 1 mile 400 m sandbag carry Max burpees 3-5 sets 5 Incline dB bench press 5 heavy dB or barbell...