Workout of the Day

Friday, February 7th 2020

Day 4 : 8-6-4-6
*60 Sec Rest Between Sets

Bench Press: Week 4
5 Sets of 3 reps @ 80% 1RM

Joker
1-10, 10-1
Toes-to-Bar
Deadlifts (225#/185#)

TTB count up to 10, Deadlifts count down from 10

Thursday, February 6th 2020

3.2.1…GO!!

Day 3: 4-6-8-6
*60 Sec Rest Between Sets

Ten Rounds using as heavy a DB or KB as possible.

One round consists of the following:
One Arm Power Clean Right
One Arm Front Squat Right
One Arm Push Press Right
One Arm Front Squat Right
One Arm Push Press Right
then switch hands….
One Arm Power Clean Left
One Arm Front Squat Left
One Arm Push Press Left
One Arm Front Squat Left
One Arm Push Press Left

*Do not drop the weight.
*Do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Post number of total drops and weight of dumbbell used

Tuesday, January 28th 2020

John T

Every 90 Seconds for 24 Minutes:
1 – Run 200m
2 – 200m row + 6 Ring Dips or 10 Push Ups
3 – 10 Box Jumps + 5 Push Press
4 – 30 Lateral Jumps over bar + 10 Bent over row

Rx: 30/24, 95/65
Fit: 24/20, 75/55
Dyn: 20″, 45/35