Daily Workout 26-34

Monday:

Strength:

Every 75 seconds x 6

10 10 8 8 6 6

Pendlay Rows

‍

Conditioning:

In a team of 3, AMRAP 35

80 Cal Ass Bike

10m sled push

60 Renegade Rows

‍

Tuesday:

Strength:

Every 75 seconds x 8

1) 3 3 2 2 1 Strict Press

2) 3 approach box jumps

EMOM 5

3 hang muscle clean

EMOM 5

3 hang Power Clean

EMOM 5

1 low hang power clean

‍

Conditioning:

3 rounds for time

50 DU

10 Sandbag Cleans

10 Box Jump

‍

Wednesday:

Strength:

Every 2 minutes x 5

1 Front squat

2 Back Squat

‍

Conditioning:

In a 5-minute window

Car Park Run

500/400m row

Amrap

5 DB Hang Squat Clean

15 AB Mat Sit Up

Rest 2 mins x4

‍

Thursday:

Strength:

Every 90 seconds x 8

8 8 6 6 4 4 2 2

Barbell Bench Press

Every 75 seconds x 8

A) 6/6 Single-arm DB Push Press

B) 15 seconds strict pull-up reps

‍

Conditioning:

21-15-9

STOH

Pull ups

‍

Friday:

Innerfight Community Workout

‍

Saturday with Coach Jamie

Saturday and Sunday Strength:

Every 2 minutess x 6

2 2 1 1 1 Back Squats Building

Every 2 minutes x 5

10 Barbell hip thrust from the box

EMOM 6

M1 - 40 sec push-up on dumbbells, renegade row

M2 - 12 alt Dumbbell Reverse lunge

‍

Sunday Sweat:

5 rounds for time

Park Run

500m ski

4-length sandbag walking lunge

15 no push-up burpees

Monday:

Strength:

Every 75 seconds x 6

10 10 8 8 6 6

Pendlay Rows

‍

Conditioning:

In a team of 3, AMRAP 35

80 Cal Ass Bike

10m sled push

60 Renegade Rows

‍

Tuesday:

Strength:

Every 75 seconds x 8

1) 3 3 2 2 1 Strict Press

2) 3 approach box jumps

EMOM 5

3 hang muscle clean

EMOM 5

3 hang Power Clean

EMOM 5

1 low hang power clean

‍

Conditioning:

3 rounds for time

50 DU

10 Sandbag Cleans

10 Box Jump

‍

Wednesday:

Strength:

Every 2 minutes x 5

1 Front squat

2 Back Squat

‍

Conditioning:

In a 5-minute window

Car Park Run

500/400m row

Amrap

5 DB Hang Squat Clean

15 AB Mat Sit Up

Rest 2 mins x4

‍

Thursday:

Strength:

Every 90 seconds x 8

8 8 6 6 4 4 2 2

Barbell Bench Press

Every 75 seconds x 8

A) 6/6 Single-arm DB Push Press

B) 15 seconds strict pull-up reps

‍

Conditioning:

21-15-9

STOH

Pull ups

‍

Friday:

Innerfight Community Workout

‍

Saturday with Coach Jamie

Saturday and Sunday Strength:

Every 2 minutess x 6

2 2 1 1 1 Back Squats Building

Every 2 minutes x 5

10 Barbell hip thrust from the box

EMOM 6

M1 - 40 sec push-up on dumbbells, renegade row

M2 - 12 alt Dumbbell Reverse lunge

‍

Sunday Sweat:

5 rounds for time

Park Run

500m ski

4-length sandbag walking lunge

15 no push-up burpees

Monday:

Strength:

Every 75 seconds x 6

10 10 8 8 6 6

Pendlay Rows

‍

Conditioning:

In a team of 3, AMRAP 35

80 Cal Ass Bike

10m sled push

60 Renegade Rows

‍

Tuesday:

Strength:

Every 75 seconds x 8

1) 3 3 2 2 1 Strict Press

2) 3 approach box jumps

EMOM 5

3 hang muscle clean

EMOM 5

3 hang Power Clean

EMOM 5

1 low hang power clean

‍

Conditioning:

3 rounds for time

50 DU

10 Sandbag Cleans

10 Box Jump

‍

Wednesday:

Strength:

Every 2 minutes x 5

1 Front squat

2 Back Squat

‍

Conditioning:

In a 5-minute window

Car Park Run

500/400m row

Amrap

5 DB Hang Squat Clean

15 AB Mat Sit Up

Rest 2 mins x4

‍

Thursday:

Strength:

Every 90 seconds x 8

8 8 6 6 4 4 2 2

Barbell Bench Press

Every 75 seconds x 8

A) 6/6 Single-arm DB Push Press

B) 15 seconds strict pull-up reps

‍

Conditioning:

21-15-9

STOH

Pull ups

‍

Friday:

Innerfight Community Workout

‍

Saturday with Coach Jamie

Saturday and Sunday Strength:

Every 2 minutess x 6

2 2 1 1 1 Back Squats Building

Every 2 minutes x 5

10 Barbell hip thrust from the box

EMOM 6

M1 - 40 sec push-up on dumbbells, renegade row

M2 - 12 alt Dumbbell Reverse lunge

‍

Sunday Sweat:

5 rounds for time

Park Run

500m ski

4-length sandbag walking lunge

15 no push-up burpees