WORKOUT OF THE DAY

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June 28, 2019

500m Row

2 Rds
8 Active Spiderman
10 Active Samson
12 Abmat Situps

KB Complex-1 (EMOM x 6)

4 Single Arm KBS (Left) + 4 Single Arm KBS (Right) + 8 R.KBS

Metcon (AMRAP - Reps)

4 rounds
1:00 Wall balls
1:00 Burpees
1:00 DB Lunges
1:00 Pull Ups
1:00min Rest

June 28, 2019

ACTIVATION
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute...

June 28, 2019

ACTIVATION
On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 - 30/24 Calorie Row
Minutes 3+4 - 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups
Minutes 5+6 - 18 GHD Sit-Ups + 18 Banded Good Mornings

2 Rounds, not fore time:
5 Wall Squats
10 Stiff-Legged Deadlifts (empty...

June 28, 2019

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
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Handstand Hold (AMRAP - Rounds)

5...

June 28, 2019

ACTIVATION

3:00 Tempo Bike/Row
1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Waiter Squats (3 each side)
12 Superman Rocks

3:00 Tempo Bike/Row
1st minute slow, 2nd minute moderate, 3rd minute mod...

June 28, 2019

De-Load Week

ACTIVATION
1 Round:
12/9 Calorie Row, 5 Russian Baby Makers
12/9 Calorie Row, 10 Spiderman + Reach (5/side)
12/9 Calorie Row, 15 Glute Bridges

Followed by 2 Rounds:
1 Round of "Strict Cindy" (5 Strict PU, 10 Pushups, 15 Air Squats)
20-30 Single or Double...

June 28, 2019

De-load Week.

Week #7 of "Grunt Work" in our mid-cycle back off week. Following, we'll have a total of five additional weeks inside this current cycle, building upon the base built in the opening 6.

Volume is reduced significantly, for a specific reason - weights tak...

June 28, 2019

ACTIVATION
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute...

June 28, 2019

ACTIVATION
On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 - 30/24 Calorie Row
Minutes 3+4 - 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups
Minutes 5+6 - 18 Sit-Ups + 18 Banded Good Mornings

1 Round, not for time:
5 Wall Squats
10 Stiff-Legged Deadlifts (empty barbel...

June 28, 2019

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Bench Press (3-2-1 x 3)

Bench Pre...

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