Workouts of the Day

6.9.21

A)
Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 secondsB)
12 min AMRAP:

300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb 

6.8.21

A)
Two sets of:

Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B)
Four Rounds for Time:

60 Double-Unders
30 Cal Row
10 Deadlifts (275/185 lbs)

6.7.21

“Filthy Fifty”

For Time

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Presses (45/35 lb)

50 Back Extensions

50 Wall Ball Shots (20/14 lb)

50 Burpees

50 Double-Unders

“Filthy Fifty” scores:

– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes

6.4.21

A)
Every 2 minutes for 5 sets (10 min) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes for 2 sets (4 min) of:
Strict Press x 8 reps @ 75%

B)
12 min AMRAP:

9 Dumbbell Burpee + Deadlifts (50s/35s)
12 Dumbbell Box Step-Overs (24″/20″)
15 Dumbbell Push Presses (50s/35s)

6.3.21

A)
“Nate”
20 min AMRAP of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (70/53)

B)
Three sets of:

Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

6.2.21

A)
Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets

B)
For time:

1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (70s/53s)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (70s/53s)
400 Meter Run

6.1.21

A)
Every 2 minutes, for 8 sets (16 min):

Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set.

B)
12 AMRAP:

40 Double-Unders
15 T2B
10 Burpee Box Jump-Overs (24″/20″)

5.31.21

Memorial Day “MURPH”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

5.28.21

30 min AMRAP:
500 Meter Row
40 Double-Unders
300-Foot Overhead Carry (52/35 KBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Strict Knees to Elbows