This week we are adding body armor movements. These exercises are not for time and are done for the purpose of building deep stabilizing muscle and balance. This work often takes a back seat to heavy strength work and metabolic conditioning but it is the key to staying healthy and being strong deep into long…
Details
“The Green Mile”
For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (135/95)
MOVEMENT PREP
Warmup Set
With Workout Weight:
200 Meter Run
6 Pull-ups
3 Squat Clean Thrusters
Yes, the thrusters are very heavy. Be smart and scale appropriately. with this workout as with most workouts, Rx is not the goal
Home Workout Full Gym MOVEMENT PREP Warmup Set 1 With Lighter Weight: 4 Burpee Box Jumps 6 Kettlebell Snatches 8 Calorie Assault Bike Warmup Set 2 With Workout Weight: 3 Burpee Box Jumps 5 Kettlebell Snatches 7 Calorie Assault Bike Then On the 4:00 x 6 Rounds: 6 Burpee Box Jumps (24’/20″) 10 Kettlebell Snatches…
DetailsWarmup
60-45-30 Seconds
Alternating Bird Dogs
Shoulders Taps
Glute Bridge Walkouts
Flutter Kicks
High Knee Run (In Place)
Then
4 Rounds for time:
30 Dumbbell Swings
30′ Single Dumbbell Overhead Carry (Left)
30 Sit-ups
30′ Single Dumbbell Overhead Carry (Right)
Afterparty
Myofascial Release
Home Workout Full Gym MOVEMENT PREP Warmup Set 5 Power Snatches 5 Box Jump Overs 5 Overhead Squats 5 Toes to Bar Then AMRAP 21: 21 Power Snatches (95/65) 21 Box Jump Overs (24″/20″) 21 Overhead Squats (95/65) 21 Toes to Bar Home Workout “Bergeron DBeep Test” On the Minute For As Long As Possible:…
DetailsHome workout full gym MOVEMENT PREP Warmup Set 4 Lateral Barbell Burpees 4 Power Cleans (Opening Weight) 4 Calorie Assault Bike Then AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (155/105) 27/21 Calorie Assault Bike Rest 5 Minutes AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (135/95) 27/21 Calorie Assault Bike Rest 5…
DetailsWarmup 1 Minute Each Spiderman + Reach Active Samson Push-up to Down Dog 1 Minute Each Front Plank on Hands Side Plank (30 Seconds Each Side) Hollow Hold with feet on ground and hands by your side 1 Round 3 Strict Pull-ups 6 Push-ups 12 AbMat Sit-ups 24 Step Back Lunges Then 3 Rounds: 10…
DetailsHome Workout Full Gym Warmup Set 100 Meter Odd Object Run 100 Meter Run 2 Rope Climbs 6 Power Snatches (1st Weight) 4 Power Snatches (2nd Weight) 2 Power Snatches (3rd Weight) Then 3 Rounds: 400 Meter Odd Object Run (50/35) 400 Meter Run 5 Rope Climbs 21-15-9 Power Snatches Round 1: 21 Reps at…
DetailsHome Workout Full Gym Strength Build to a Heavy Complex: 3 Power Cleans 1 Thruster Warmup Set With Workout Weight: 5 Power Cleans 10 Double Unders 5 Thrusters 10 Double Unders Then AMRAP 15: 15 Power Cleans (95/65) 30 Double Unders 15 Thrusters (95/65) 30 Double Unders Home Gym “Cindvee” AMRAP 20: 5 Strict Pull-ups…
DetailsFor Time
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Rest 1:1 Between Runs
Home Workout Full Gym
On the 6:00 x 4 Rounds:
500/400 Meter Row
40 AbMat Sit-ups
30 x 10 Meter Shuttles
