Friday, September 25th, 2020
Outrun Me
Warm Up
Dynamic Warm Up (7-10 minutes)
Gut Check
100 Double Unders
80 Goblet Squats #50/35 (Dumbbell)
60 Sit Ups
40 Russian Swings #50/35 (Dumbbell/Kettle Bell)
20 Reverse Lunge + 1-Arm Press #50/35 (Dumbbell/Kettle Bell)
Cash Out 100 Double Unders
#50/35
Saturday, September 26th, 2020
Outrun Me
Warm Up / Mobility
Over The Hump
For Time (or not):
10-9-8-7-6-5-4-3-2-1
DB Power Cleans #50's/35's
Box Jumps 24"/20"
CAP
16 minutes
Cool Down
5-7 minute Bike / easy walk
Foot elevated hip opener 1 min/side
Athlete's choice 1 min stretch
(Athlete chooses an area that needs to be mobilized specific to them)
Monday, September 14th, 2020
Swift Clean
Warm Up
Ken Borst Birthday Workout Click Picture! Happy Birthday KEN!!!
Also feel free to do today’s Daily Sweat Program below. The choice is yours!
Blindfold
5 Rounds For time (or not):
200m run
10 DB Deadlifts
6 DB S2OH (Shoulder to Overhead any variation: Press, Push Press, Push Jerk)
#50's/35's
Tuesday, September 15th, 2020
Outrun Me
Warm Up
Almighty
AMRAP 16
100m Suitcase Carry (switch arms @ 50m) #70/50
6 Pull ups
24 Lateral Bench Hops 12/12
Friday, September 18th, 2020
Outrun Me
Warm Up
Dynamic Warm Up (7-10 minutes)
Determine Your Fate
EMOM 20
2) Push Ups
4) DB Rows
5) Air Squats
6) Single Arm DB Press (switch every 5 reps)
9) Box Jumps 24"/20"
10) Sit Ups
*2 Total Rounds
Saturday, September 19th, 2020
Outrun Me
Monday, September 7th, 2020
Swift Clean
Warm Up
5 min Cardio (Athlete's Choice)
(Bike, tread, row walk/jog)
3 Rounds
5/5 Cat Cow
3 Rounds
10 Banded good mornings / good mornings
5 Seal Pose to down dog with heel pedal
5/5 Knee Hugs
5/5 Lunge and rotate
(13-15 minutes)
Smooth Criminal
EMOM 20
Alternating Movements each minute
20 Double Unders + 6 Burpees
12 Weighted Box Step Ups 24"/20" #50/35
20 Alternating V-ups (10/10)
15 Single Arm DB Snatch #50/35
Wednesday, September 9th, 2020
Elevated Load Up
Warm Up
Dynamic Warm Up (7-10 minutes)
Cool Down
400m Easy Walk (or distance you ran in the workout)
Calf Stretch 1min/side
Athlete's Choice (choose an area that needs work) 1-2mins
Saturday, September 12th, 2020
Outrun Me
Warm Up / Mobility
U-Turn
AMRAP 4 x 3
15 KB Russian Swings #53/35
10 DB Thrusters 35/25
5 Burpees
*Rest 1 minute between rounds
Cool Down
5 minute Easy Walk to bring the heart rate back down. These 4 minute
intervals will cause an elevated heart rate in the short time domain.
Monday, August 31st, 2020
Swift Clean
Warm Up
Pigeon Pose 1min/side
Calf Stretch 1min/side
Frog Pose 1-2min
2 Rounds:
10 Heel Down toe up (alternating 5/5)
10 Mt. Climbers w/ 2sec hold
10 Air Squats (progressing depth each rep)
:30sec Childs Pose on bench/box
(~12 minutes)
Tuesday, September 1st, 2020
Outrun Me
Warm Up
Calf Stretch 1min/side
90* pec opener 1min/side
Bottom of squat hold 1-2mins *elbows drive knees out
2 Rounds:
*20 single unders after each stretch (or plyo quick feet / hops in place)
10 Supermans
10 Hollow Rocks
5 Seal Pose to Down dog with heel pedal
(12-13mins)
Breath Taker
AMRAP 12
5 Cleans #135/95
*Add 1 rep to Cleans and Toes to bar each round. Double Unders stay the same.