Saturday, November 7th, 2020
Outrun Me
Warm Up / Mobility
Dynamic Warm Up (Full Body 7-10mins)
Lucky Number 7
5 Rounds (Total)
Perform a round every 4:00
7 Pullups (Strict)
14 Alternating Mountain Climbers
21 Wall Balls #20/14
Max Calories on Bike/Row in remaining time.
CAP 2:00 Each Round
Goals:
15/12 Cal Row
20/14 Cal Air Dyne Bike
12/9 Cal Assault/Echo Bike
Cool Down
Immediately into a 5-7 minutre easy pace Row/Bike/Walk after final round.
Half Kneeling Hamstring Stretch 1 min/side
Couch Stretch 1 min/side
Monday, October 26th, 2020
Swift Clean
Warm Up
Bull Horn
3 Rounds
12 Wall Balls #20/14
:90sec Cardio (Athlete's Choice)
16 Wall Balls
:90sec Cardio (Athlete's Choice)
22 Wall Balls
:90sec Cardio (Athlete's Choice)
Cool Down
Use the cardio option from the workout but @ an easy pace for 3-5 minutes.
Bottom of squat hold with knee drive 1 min
Standing Calf Stretch 1min/side
Tuesday, October 27th, 2020
Outrun Me
Warm Up
Risk Taker
:20 of Work
:10 of Rest
*Alternating Movements
Perform the following for 2 rounds then rest and repeat.
DB Power Cleans #50’s/35’s
Box Jump 24"/20"
Devils Press #40's/30's
Renegade Row #40's/30's
Rest 2:00
*Athlete’s Choice on 2 or 3 total cycles performed. See video below.
Cool Down
5-7 minutes Bike/Row/Walk @ an easy pace.
Foot elevated hip opener 1-2mins/side
Alternating Quad Stretch 1 min
Friday, October 30th, 2020
Outrun Me
Warm Up
Dynamic Warm Up (7-10 minutes)
Parachute
5 Rounds
25 Sit Ups
20/14 Cals on AD Bike (or 60-90sec)
15 Push ups
10 KB Swings + 10 KB Deadlifts #53/35
Saturday, October 31st, 2020 HAPPY HOLLOWEEN!
Outrun Me
Monday, October 19th, 2020
Swift Clean
Warm Up
Speed Skater
5 Rounds (Total)
On a 2:00 clock perform the following:
15 Wall Balls #20/14
15 KB Russian Swings #53/35
Max Ice Skaters in remaining time
Rest 1:00
Score = Ice Skaters each round
Cool Down
Bike 5-7 minutes minimum (or walk/row)
Supine Glute Stretch 1 min/side
Seated Pike Stretch 1-2 mins
Tuesday, October 20th, 2020
Outrun Me
Warm Up
Let It Burn
AMRAP 5
10 DB Deadlifts (athlete's choice on loading)
15 Squat Jacks
Rest 2:00
AMRAP 5
10 Plank March (5/5)
Rest 2:00
AMRAP 5
5 Push ups
10 DB Push Press (athlete's choice on loading)
Cool Down
400m Walk
Seal Pose 1-2 minutes
Standing Quad stretch 1 minute
Heel down toe up stretch 1 minute
Wednesday, October 21st, 2020
Elevated Load Up
Warm Up
Hang Glider
AMRAP 18
18/15 Cals on Air Dyne Bike
18 Mountain Climbers (9/9)
*Finish each round with 100m Farmer's Carry (Athlete's Choice)
Friday, October 23rd, 2020
Outrun Me
Warm Up
Dynamic Warm Up (7-10 minutes)
Arson
For Time (Or not):
10-9-8-7-6-5-4-3-2-1
Hang Clean #95/65
*1 min of active recovery (Athlete's Choice)
Cool Down
400m easy walk (5 minutes minimum)
Kneeling hamstring stretch 1min/side
Couch Stretch 1 min/side
Saturday, October 24th, 2020
Outrun Me
Warm Up / Mobility
Dynamic Warm Up (Full Body 7-10mins)
Tornado
EMOM 15 (Alternating)
3/3 Single Arm Devil's Press #50/35
10 Lateral Bench hops + 10 Glute bridges (AMRAP)
10 Single Arm DB Bench (5/5) + 5 V-Ups (AMRAP)
*45-50sec max at each station
Monday, October 12th, 2020
Swift Clean
Warm Up
Face Lift
4 Rounds
*Run a continuous clock.
1) Single Unders 1 minute
2) 20 Alternating Single Arm Overhead Lunge (10/side)
3):30 sec Alternating V-Ups (max reps)
4) :30 sec Banded Face Pulls (max reps)
5) Rest 1 minute
Tuesday, October 13th, 2020
Outrun Me
Warm Up
All Inclusive
200m Run
12 Goblet Thruster #50/35
400m Run
12 Goblet Thruster #50/35
12 Single Arm SDHP
600m Run
12 Goblet Thruster #50/35
12 Single Arm SDHP
400m Run
12 Goblet Thruster #50/35
12 Single Arm SDHP
200m Run
12 Goblet Thruster #50/35
12 Single Arm SDHP
Wednesday, October 14th, 2020
Elevated Load Up
Warm Up