Daily Workout 26-21

Monday:

Strength:

Every 2 minutes x 6

5 Strict Press

15 Banded Pull Apart

‍

Conditioning:

AMRAP 12

Pool Run

10 Push Up Renegade Rows

1 Rope Climb

rest 3 minutes x 2

‍

‍

Tuesday:

Strength:

Every 2 minutes x 6

5 5 3 3 1 1 Deadlift

‍

Conditioning:

In Pairs

AMRAP 20

1000/800m row

20 Power Clean

‍

‍

Wednesday:

Strength:

EMOM 9

A) 2.2 Strict Pull Ups

B) 10-12 Lateral Raise

C)10-12 Hammer Curl

‍

Conditioning:

For time

Olivara run

6 lengths Walking Lunge

1000/800 Ski

2 rounds

Park Run

3 Lengths Walking Lunge

500/400m Ski

3 rounds

Half Park Run

2 lengths Walking Lunge

325/250 Ski

‍

‍

Thursday:

Strength:

Every 2 mins x 5

3 Front Squat

(1 sec pause on first rep)

rest 2 mins

Every 90 seconds x 4

3 Thrusters

‍

Conditioning:

For time

21-18-15-12-9-6-3

Thrusters

Burpee over bar

‍

‍

Friday:

Conditioning:

In a team of 3

40 Min Window

200/150 Cal Assault bike

1 Lap Olivara Farmers Carry 2 x 32/24

1 Lap Sandbag Carry( 60/40)

1 Lap Olivara Farmers Carry

amrap

Cal assault bike

‍

‍

Saturday:

Saturday Session with Coach Dan

‍

Saturday and Sunday Strength:

Every 2 minutes x 5

3 3 2 2 1

Bench Press

+

1 set AMRAP @ 75% of Max

12 minutes to work to heavy Deficit Deadlift

RPE8

+ 1 set

AMRAP @ 80%

EMOM 8

Min 1- 30 sec banded GM

Min 2 - 30 sec push ups

‍

‍

Sunday Sweat:

EMOM 42

M1) 18/15/12/9 Cal Bike

M2) 18/15/12/9 Cal Row

M3) 20 Wall Balls

M4) 20 Box Jump over

M5) 30 Russian Kb Swings

M6) Rest

Monday:

Strength:

Every 2 minutes x 6

5 Strict Press

15 Banded Pull Apart

‍

Conditioning:

AMRAP 12

Pool Run

10 Push Up Renegade Rows

1 Rope Climb

rest 3 minutes x 2

‍

‍

Tuesday:

Strength:

Every 2 minutes x 6

5 5 3 3 1 1 Deadlift

‍

Conditioning:

In Pairs

AMRAP 20

1000/800m row

20 Power Clean

‍

‍

Wednesday:

Strength:

EMOM 9

A) 2.2 Strict Pull Ups

B) 10-12 Lateral Raise

C)10-12 Hammer Curl

‍

Conditioning:

For time

Olivara run

6 lengths Walking Lunge

1000/800 Ski

2 rounds

Park Run

3 Lengths Walking Lunge

500/400m Ski

3 rounds

Half Park Run

2 lengths Walking Lunge

325/250 Ski

‍

‍

Thursday:

Strength:

Every 2 mins x 5

3 Front Squat

(1 sec pause on first rep)

rest 2 mins

Every 90 seconds x 4

3 Thrusters

‍

Conditioning:

For time

21-18-15-12-9-6-3

Thrusters

Burpee over bar

‍

‍

Friday:

Conditioning:

In a team of 3

40 Min Window

200/150 Cal Assault bike

1 Lap Olivara Farmers Carry 2 x 32/24

1 Lap Sandbag Carry( 60/40)

1 Lap Olivara Farmers Carry

amrap

Cal assault bike

‍

‍

Saturday:

Saturday Session with Coach Dan

‍

Saturday and Sunday Strength:

Every 2 minutes x 5

3 3 2 2 1

Bench Press

+

1 set AMRAP @ 75% of Max

12 minutes to work to heavy Deficit Deadlift

RPE8

+ 1 set

AMRAP @ 80%

EMOM 8

Min 1- 30 sec banded GM

Min 2 - 30 sec push ups

‍

‍

Sunday Sweat:

EMOM 42

M1) 18/15/12/9 Cal Bike

M2) 18/15/12/9 Cal Row

M3) 20 Wall Balls

M4) 20 Box Jump over

M5) 30 Russian Kb Swings

M6) Rest

Monday:

Strength:

Every 2 minutes x 6

5 Strict Press

15 Banded Pull Apart

‍

Conditioning:

AMRAP 12

Pool Run

10 Push Up Renegade Rows

1 Rope Climb

rest 3 minutes x 2

‍

‍

Tuesday:

Strength:

Every 2 minutes x 6

5 5 3 3 1 1 Deadlift

‍

Conditioning:

In Pairs

AMRAP 20

1000/800m row

20 Power Clean

‍

‍

Wednesday:

Strength:

EMOM 9

A) 2.2 Strict Pull Ups

B) 10-12 Lateral Raise

C)10-12 Hammer Curl

‍

Conditioning:

For time

Olivara run

6 lengths Walking Lunge

1000/800 Ski

2 rounds

Park Run

3 Lengths Walking Lunge

500/400m Ski

3 rounds

Half Park Run

2 lengths Walking Lunge

325/250 Ski

‍

‍

Thursday:

Strength:

Every 2 mins x 5

3 Front Squat

(1 sec pause on first rep)

rest 2 mins

Every 90 seconds x 4

3 Thrusters

‍

Conditioning:

For time

21-18-15-12-9-6-3

Thrusters

Burpee over bar

‍

‍

Friday:

Conditioning:

In a team of 3

40 Min Window

200/150 Cal Assault bike

1 Lap Olivara Farmers Carry 2 x 32/24

1 Lap Sandbag Carry( 60/40)

1 Lap Olivara Farmers Carry

amrap

Cal assault bike

‍

‍

Saturday:

Saturday Session with Coach Dan

‍

Saturday and Sunday Strength:

Every 2 minutes x 5

3 3 2 2 1

Bench Press

+

1 set AMRAP @ 75% of Max

12 minutes to work to heavy Deficit Deadlift

RPE8

+ 1 set

AMRAP @ 80%

EMOM 8

Min 1- 30 sec banded GM

Min 2 - 30 sec push ups

‍

‍

Sunday Sweat:

EMOM 42

M1) 18/15/12/9 Cal Bike

M2) 18/15/12/9 Cal Row

M3) 20 Wall Balls

M4) 20 Box Jump over

M5) 30 Russian Kb Swings

M6) Rest