Thursday 4/8/2021

At Firewall Workout: Every 4:00 x 6 Sets: 400m Run 10 Clean and Jerks At Home Workout: Warm-up: 30 Jumping Jacks 30/leg High Knees 30/leg Mountain Climbers 30/leg Butt Kickers 5/leg Dynamic Pigeon 10/leg Heel Pump Calf Stretch 5/leg Samson 5 Inch Worms Complete a 3...

Wednesday 4/7/2021

At Firewall Workout: Build up for 15 minutes: 6/Leg Back Rack Box Step-ups AMRAP 4: MAX Calorie Bike Erg Rest 2:00 AMRAP 4: MAX Alt. Back Rack Reverse Lunges At Home Workout: EMOM x 15: Minute 1 – Tempo Goblet Squats (:05 descent, :03 pause, :03 ascent) Minute 2 –...

Tuesday 4/6/2021

At Firewall Workout: For Time: 50 Box Jumps (High) 10 Strict Press 50 Toes-to-Bar (Sets of 5+/-) 10 Strict Press 75 Wall-Balls (1-3 Sets) 10 Strict Press 75 Lateral Burpees over Bar 10 Strict Press 250 Double-unders 10 Strict Press At Home Workout: Warm-up: 1:00...

Monday 4/5/2021

At Firewall Workout: Build up for 15 minutes: 1 Rep Max Deadlift For Time: 21-15-9 Calorie Row Deadlifts (Moderate) At Home Workout: Rotate Through for 15 Minutes: 15 RDLs (two feet on ground) :30 Hollow Hold 8/side Goblet Split Squats :30 Superman Hold For Time:...

Sunday 4/4/2021

Rotate for 15 minutes: 8/arm DB Bicep Curls 8 Weighted Push-ups :20/side Star Plank AMRAP 8: MAX Burpee Box Step-ups