Cardio

Objectives of Today’s Training

  • Strength Focus
  • Deadlift Strength
  • Press Strength

Workout-1

Strength

Safety-bar Box Squat

Press

Snatch Grip Deadlift

Workout -2

10 min AMRAP

  • 5 Pull-ups
  • 5 Handstand Pushups / Kick-ups
  • 5 KB Swings

Objectives of Today’s Training

  • Pressing Strength
  • Muscle Endurance

Workout-1

Bench Press

Workout-2

For Time

  • 30 deadlifts (135/85)
  • 15 Wallballs (30/20)
  • 25 deadlifts (165/115)
  • 15 Wallballs
  • 20 deadlifts (185/125)
  • 15 Wallballs
  • 15 deadlifts (225/155)
  • 15 Wallballs
  • 10 deadlifts (275/185)
  • 15 Wallballs
  • 5 deadlifts (315/215)
  • 15 Wallballs

Objectives of Today’s Training

  • Muscle and Cardio Endurance
  • Mental Fortitude

Workout-1

40min Time Cap

Use a 135/95 barbell

  • 30 Deadlifts
  • 30 cal Assault bike
  • 30 Barbell Rows
  • 30 cal Assault bike
  • 30 Hang Cleans
  • 30 cal Assault bike
  • 30 Front Squats
  • 30 cal Assault bike
  • 30 Should-to-overhead
  • 30 cal Assault bike
  • 30 Back Squats
  • 30 Cal Assault Bike
  • 6 Pull-ups

366 reps to celebrate the 366 glorious days of 2020.

Tags:

Objectives of Today’s Training

  • Sweat Session

Workout-1

For Time (partner up)
50, 40, 30, 20, 10

  • Cal on Ski Erg / Rower
  • Med-Ball Over the Shoulder (80/50)
  • Synco Push-ups

Objectives of Today’s Training

  • Accessories
  • Bench Press

Workout-1

Accumulate

  • 50 GHD Sit-ups
  • 50 Bar Pull Throughs (kipping practice)

Workout-2

3 sets x 8 reps accessory

  • GHD Back Extension
  • GHD Hip Extension
  • Good Mornings
  • Reverse Hyper
  • 1-Leg RDL
  • Barbell Rows

Workout-3

Work up to a heavy 3 x 5

  • Bench Press

Objectives of Today’s Training

  • Front rack mobility
  • Bar pulling and grip strength
  • Squat and Pressing Endurance

Workout-1

15min Alt EMOM

  • 8 Front Squats (165/115)
  • 5 Strict Pull-ups
  • 8 Press (115 / 80)

Workout-2

7 Rounds

  • 7 toes-to-bar
  • 7 handstand pushups/kick-ups
  • 7 Burpees

Objectives of Today’s Training

  • Move and Sweat

Workout -1

42 min Alt E2MOM

  • Rower
  • Ski Erg
  • Bike Erg

Objectives of Today’s Training

  • Improved Barbell Cycling
  • Increased Muscle Endurance

Workout-1

For Time – 12 days of Christmas (95/65)

  • 1 Deadlift
  • 2 Hang Power Cleans
  • 3 Front Squats
  • 4 Shoulder Press
  • 5 Back Squats
  • 6 Push Press
  • 7 Thrusters
  • 8 Squat Cleans
  • 9 Push Jerks
  • 10 Hang Power Snatches
  • 11 Overhead Squats
  • 12 Sumo Deadlift High Pulls

This is a 12 round workout. Each round you add the movement to the routine.

Such as:
round 1 = 1 deadlift
round 2 = 1 deadlift and 2 Hang Power Cleans
round 3 = 1 deadlift and 2 Hang Power Cleans and 3 Front Squats
and so on

Objectives of Today’s Training

  • Active Recovery

Workout -1

  • Walk 6 miles

Objectives of Today’s Training

  • Use your Fitness

Workout-1

Use your fitness

  • Walk 7 miles
  • Splitting Wood

or equivalent

Gym Alternative

100 reps

  • Carry or roll med-ball 100ft (80/50)
  • Lift to a 20″ box