Mike Smith

Monday, July 23rd 2018 1. Back Squat 5 Sets of 3 2. Front Rack Reverse Lunge 3 Sets of 12 3. Conditioning “Sore Subject” Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Unders Athletes will work through two different barbell movements before completing a simple, yet effective Tabata cash-out. On the back squat and […]

Sunday, July 22nd 2018 Closed

Saturday, July 21st 2018 1. Conditioning “Turtle Club” For Time: 21 Overhead Squats (95/65) (75/55) 200 Meter Run 21 Thrusters (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 15 Thrusters (95/65) 200 Meter Run 9 Overhead Squats (95/65) 200 Meter Run 9 Thrusters (95/65) 200 Meter Run Two movements, one barbell. Athletes

Friday, July 20th 2018 1 Conditioning “Last Call” Teams of 3 AMRAP 7: 50 Bench Press (135/95) (95/65) 50 Bench Press (155/105) (115/80) AMRAP Bench Press (185/135) (135/95) rest 3 minutes 50 Hang Squat Cleans (115/85) (95/65) 50 Hang Squat Cleans (135/95) (115/85) AMRAP Hang Squat Cleans (155/105) (135/95) rest 3 minutes 50 Deadlifts (185/135)

Thursday, July 19th 2018 1. Conditioning “Crunch Time” 4 Rounds For Time: 30 Russian Kettlebell Swings (70/53) (53/35) 30 AbMat Sit-ups 30/21 Calorie Row The big movement in this triplet is the Russian Kettlebell Swings. With the reduced range of motion, looking for athletes to push a little outside their normal comfort zone, picking a

Wednesday, July 18th 2018 1. Conditioning “Doce” AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) (95/65) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/85) (75/55) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) (55/45)

Tuesday, July 17th 2018 1. Conditioning AMRAP 15: 5 Pull-Ups (Jumping Pull-ups) 12 Double Dumbbell Push Press (50/35) (35/20) 5 Pull-ups 100 Meter Plate Run (45/25) (25/15) Today’s workout presents athletes with a variety of odd objects to throw around. The weight on the dumbbells should be something that athletes could complete 21+ repetitions unbroken

Monday, July 16th 2018 1. Conditioning “Lost Count” For Time: 200 Double Unders/400 Single Unders 1,500 Meter Row (1000m) 100 Wallballs (20/14) (14/8) 50/35 Calorie Schwinn Bike (35/20) Longer chipper workout today. Athletes will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 30+ wallballs

Sunday, July 15th 2018 Closed

Saturday, July 14th 2018 1. Conditioning (30 minute cap) “Daniel” For Time: 50 Pull-ups (35 scaled) 400 Meter Run (500/400m Row or 40/28 Cal Bike) 21 Thrusters (95/65) (65/45) 800 Meter Run (1000/800m Row or 80/56 Cal Bike) 21 Thrusters (95/65) (65/45) 400 Meter Run (500/400m Row or 40/28 Cal Bike) 50 Pull-ups (35 scaled)