Thursday, 28 May 2020
"Reverse Psychology" 5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Toes to Bar STIMULUS DESCRIPTION This triplet workout is all about building work capacity With two simple movements and one low-rep, higher-skill movement, you'll be able to keep moving forward for all 5 rounds with little to no breaks We expect this workout to take around 15 minutes to complete; roughly 1 minute per station REVERSE LUNGES You'll step back for these lunges and alternate legs eac
Wednesday, 27 May 2020
"Five Below" AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50's/35's) Rest 5 Minutes AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50's/35's) Rest 5 Minutes AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50's/35's) KILOS 22.5's/15's STIMULUS DESCRIPTION 5 Minutes on and 5 minutes off in today's fas
Tuesday, 26 May 2020
"Flex Seal" 16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest STIMULUS DESCRIPTION Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off We'll alternate back and forth between these two movements for 16 rounds lasting 16 minutes After a big day yesterday of upper body and squatting, we'll use different muscle groups today to balance things out Because there is rest built in, the movements
22 May 2020
”Cinnamon Swirl" AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65) STIMULUS DESCRIPTION Today's workout is longer, light, and balanced Over the 20 minutes we'll work through some cardio, strict gymnastics, and, light weightlifting We can expect to complete around 7-10 rounds when all is said and done STRICT PULL-UPS Choose a rep number or variation that allows you to complete this station in 1-2 sets each round BARBELL MOVEMENTS The ba
Thursday, 21 May 2020
”Athlete's Foot" 5 Rounds:
1 Minute Box Jumps (24/20)
1 Minute Toes to Bar
1 Minute Kettlebell Swings (53/35)
1 Minute Rest STIMULUS DESCRIPTION We’ll work for 3 minutes before resting for 1 in today’s interval style workout Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 5 rounds With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout Reps cans be recorded during the rest
Wednesday, 20 May 2020
”CEO" 5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50's/35's)
6 Push-ups
9 Air Squats Rest 1 Minute Between Rounds STIMULUS DESCRIPTION "CEO" a.k.a "Chief Exercise Officer" is a twist on the benchmark workout "The Chief" You'll move quickly for 3 minutes and rest for 1 in this interval piece The way the workout is written allows for a high intensity to be maintained: There is built in rest The reps are small The movements patterns do not interfere with each other
Tuesday, 19 May 2020
”Long Beach" 1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees 2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees 3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees STIMULUS DESCRIPTION Going on the longer side in this all bodyweight workout The reps get smaller, but the rounds increase as this workout progresses We expect this piece to take around 25-30 minutes to complete DOUBLE UNDERS If you have 100+ double unders unbroke
Monday, 18 May 2020
"Triple Threat" On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike 30 Minute Time Cap STIMULUS GENERAL Working through interval work with three different mono-structural movements After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row Follow the same format for the row into the assault bike We definitely want some rest built it so we can maintain intensity for the ne
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