Daily Workout #25-5

This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.

‍

Monday:

Strength:

Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!

‍

Every 90 sec x 8 Sets

1 hang power clean

1 low hang power clean

1 power clean

‍

Conditioning:

The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!

‍

"Macho" Mile

4 rounds For Time:

‍

Park Run

3 rounds of Macho Man

(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)

‍

Tuesday:

Strength:

This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!

‍

EMOM 16

A) 15-sec Toes to Bar

B) 30-sec F

C) 10-15 sec chin over bar hold into 10-15 sec dead hang

d) 30-sec Arch Hold

‍

Conditioning:

For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.

‍

2 Rounds:

‍

4 min amrap

12/9 Cal ass bike

9 TTB

rest 2 mins

‍

4 min amrap

12/9 Cal ski

9 burpees to target

rest 2 mins

‍

Wednesday:

Strength:

There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!

‍

Every 90 sec x 8 alt between

A: 3/3 DB push press *building in weight

B: 8-15 Piked Handstand Push Ups

‍

Conditioning:

This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?

‍

Every 4 mins alternate between x 3 rounds

A: 5 wall walks

50 Double Unders

20 American KB swing (20/12)

‍

B: 15-hand-release push-ups

50 Double Unders

20 Hang KB snatch

rest 2 mins

‍

Thursday:

Strength:

We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.

‍

EMOM 6

5 band resisted OHS (Tempo 32x1)

‍

Every 2 mins x 6

3 OHS (Tempo 21x1)

‍

Conditioning:

The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!

‍

For Time

6 Alt Front Dumbell Rev Lunges (2 x 50/35)

2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)

‍

Friday:

Strength:

The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!

‍

Conditioning:

As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!

This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.

‍

Monday:

Strength:

Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!

‍

Every 90 sec x 8 Sets

1 hang power clean

1 low hang power clean

1 power clean

‍

Conditioning:

The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!

‍

"Macho" Mile

4 rounds For Time:

‍

Park Run

3 rounds of Macho Man

(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)

‍

Tuesday:

Strength:

This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!

‍

EMOM 16

A) 15-sec Toes to Bar

B) 30-sec F

C) 10-15 sec chin over bar hold into 10-15 sec dead hang

d) 30-sec Arch Hold

‍

Conditioning:

For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.

‍

2 Rounds:

‍

4 min amrap

12/9 Cal ass bike

9 TTB

rest 2 mins

‍

4 min amrap

12/9 Cal ski

9 burpees to target

rest 2 mins

‍

Wednesday:

Strength:

There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!

‍

Every 90 sec x 8 alt between

A: 3/3 DB push press *building in weight

B: 8-15 Piked Handstand Push Ups

‍

Conditioning:

This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?

‍

Every 4 mins alternate between x 3 rounds

A: 5 wall walks

50 Double Unders

20 American KB swing (20/12)

‍

B: 15-hand-release push-ups

50 Double Unders

20 Hang KB snatch

rest 2 mins

‍

Thursday:

Strength:

We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.

‍

EMOM 6

5 band resisted OHS (Tempo 32x1)

‍

Every 2 mins x 6

3 OHS (Tempo 21x1)

‍

Conditioning:

The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!

‍

For Time

6 Alt Front Dumbell Rev Lunges (2 x 50/35)

2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)

‍

Friday:

Strength:

The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!

‍

Conditioning:

As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!

This week, we kick start the week with a clean complex and then the Macho Mile. Tuesday is about a gymnastics EMOM, then into 2 short fast couplets. We are working on our overhead pressing strength and getting upside down on Wednesday, and then we have a tough conditioning piece. We continue progressing with the overhead squats and a very leggy Thursday workout. Friday therapy, we have more gymnastics skills, followed by a partner workout to round out your week.

‍

Monday:

Strength:

Get ready to lift as we start with a Clean Complex, which consists of 1 Hang Power Clean, 1 Low Hang Power Clean and 1 Power Clean, intending to build the weight over 8 sets!

‍

Every 90 sec x 8 Sets

1 hang power clean

1 low hang power clean

1 power clean

‍

Conditioning:

The Macho Mile: this workout is epic and has been tested by the coaching team! We want a heavy barbell and some consistent efforts on the run for this workout! Get excited, folks. It is going to be a belter!

‍

"Macho" Mile

4 rounds For Time:

‍

Park Run

3 rounds of Macho Man

(3 power clean + 3 front squat + 3 shoulder to overhead (80/60)

‍

Tuesday:

Strength:

This strength piece is all about gymnastics and positioning. Building some Volume in the Toes to Bar with 15-second efforts. Positional work to develop the core shoulders and arms with some 30-second Front Leaning Rest Holds. Chin over bar holds an isometric exercise to work on activation of the muscle groups responsible for the movement. We then hit the floor and work on our Arch Holds!

‍

EMOM 16

A) 15-sec Toes to Bar

B) 30-sec F

C) 10-15 sec chin over bar hold into 10-15 sec dead hang

d) 30-sec Arch Hold

‍

Conditioning:

For the workout, we have 4-minute AMRAPs where we look for high outputs on the machines and can then maintain the gymnastics movements under fatigue. For each AMRAP, we are targeting 3+ Rounds.

‍

2 Rounds:

‍

4 min amrap

12/9 Cal ass bike

9 TTB

rest 2 mins

‍

4 min amrap

12/9 Cal ski

9 burpees to target

rest 2 mins

‍

Wednesday:

Strength:

There is a big emphasis here on unilateral pushing strength, working single arm with a Dumbell Push Press before working upside down in a Piked Handstand Pushup, where we take the reps up and look for volume!

‍

Every 90 sec x 8 alt between

A: 3/3 DB push press *building in weight

B: 8-15 Piked Handstand Push Ups

‍

Conditioning:

This one is all about working hard to earn some rest! The shoulders will be fatigued, and that's intentional to develop resilience in this area. The aim here is to complete the work with 2 minutes to 90 seconds of rest each round. Can you keep it consistent?

‍

Every 4 mins alternate between x 3 rounds

A: 5 wall walks

50 Double Unders

20 American KB swing (20/12)

‍

B: 15-hand-release push-ups

50 Double Unders

20 Hang KB snatch

rest 2 mins

‍

Thursday:

Strength:

We dial in some positioning with Band Resisted Overhead Squats before getting onto the barbell, where we look to progress into some loaded Tempo Overhead Squats. We will be looking for strict Tempo here which will help to develop good movement patterns for the Overhead Squat.

‍

EMOM 6

5 band resisted OHS (Tempo 32x1)

‍

Every 2 mins x 6

3 OHS (Tempo 21x1)

‍

Conditioning:

The race is on, but will your legs be able to hold on? The time for this workout will be 15 minutes. The key will be to stay consistent on the lunges and work through an ascending ladder or High Box Jumps!

‍

For Time

6 Alt Front Dumbell Rev Lunges (2 x 50/35)

2-4-6-8-10-12-14-16-18-20 Reps Box Jumps (30/24 in)

‍

Friday:

Strength:

The focus will be volume in the Chest to Bar movement. We will be working at a scale where we can execute the movement for 15 seconds consistently with good movement patterns. We will be super setting this with some leg endurance with 60-sec wall sits!

‍

Conditioning:

As usual, we end the week with a Bang! A partner workout includes the row, thrusters, and rope climbing. In what order, what distance, and what reps must you show up to find out! Therapy!!!