Tuesday’s Workout 7/23
Month: July 2019
Monday’s Workout 7/22
Friday’s Workout 7/19
Dynamic Effort Bench Press (8 x 3 reps @ 50% 1RM )
%bands & %barweight-60 second rest between sets
Metcon (Time)5 Rounds
Stop Sign(20)
Wall Balls(10)
Pullups
Wednesday’s Workout 7/18
Tuesday’s Workout 7/16
Warm-up
Drom
Dynamic warmup
Foam Roll Upper Back/Lats/Chest
Use bands and balls
Power
4 Rounds
SB Explosive Shot Put with Partner (5/5)
Strength
3 Rounds
Bent Over BB Rows (10-15 reps) (Wide Grip)
Negative Pull ups (10-15 reps)
Review : clean and press and warm up for wod
Metabolic Conditioning
Metcon (Time)
4 Rounds for time:
(10) barbell or DB Hang Clean to Press 135/95#,95/65#, 65/45# 50/35#,35/20#, 20/15#
(10) sit ups
200m row
Monday’s Workout
For those of you that know Oscar “ panda”. He was in a very bad car accident this week on his way to Vegas where he had to be flown to nearby hospital. He is currently unconscious with family by his side waiting on the outcome. Please support if you can financially and with positive thoughts and prayers. We will keep you updated as things happen.
Warm-up
(30) Jumping Jacks
(30) Seal Jacks
McCarthy Special (3/3)
(20) Iron Cross
(20) Scorpions
(15/15) Single leg Glute Bridge
(20) Black Burns
(20) Banded Good Mornings
(15) Squat JumpsStrength
Back Squat (Find your 5rm)
Supplemental 3 Rounds
(10/10) Single Leg DB RDL
(10/10) Reverse Lunge with Pallof Press
Metabolic Conditioning
Metcon (AMRAP – Rounds)10 min. AMRAP
(10) Push Press (135/95)(125/75)(115/65)
(30) Double Unders
*scaled (100) Single unders
(30 yards) Bear Crawl
Cool Down
Extra Credit (100 Banded Hamstring Curls)
Tuesday’s Workout 7/9
Monday’s Workout 7/8
Wednesday’s Workout 7/3
“Fat Tom”
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (40/60)
10 Burpees
30 yard Bear Crawl
10 Burpees
20 Kettlebell Swings (40/60)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
