Thursday 8.13.20
Prep 2 Sets Bodyweight hip thrust x 20 reps Single leg Hip thrust Hold x 20 sec per side Band around the knee lateral walk x 20 steps per direction Essentials A. 20min Emom 1.Dual Dumbbell Squats x 10 reps 2.Dual Dumbbell Deadlifts x 15 reps B. Core finisher 3 Sets Straight arm Russian twist […]
Wednesday 8.12.20
Prep 2 Sets Single Unders x 70 reps Landmine Upright Row x 7 reps per side Landmine Meadow Row x 7 per side Landmine Goblet Row x 7 reps Essentials A. 3 Sets Hang Clean From Above the knee x 3-5 reps Rest 20 sec Close Grip Dumbbell Benchpress x 5-7 reps On the 3 […]
Tuesday 8.11.20
Prep 9 min Emom 1.Duck Walk x 50 ft 2.single arm ring pull x 7 per arm 3.plank x 45 sec Essentials A. 3 Sets Ring Plank Hold x 20-30 sec Rest 30 sec Hollow Hold x 20-30 sec On the 3 min Marks B. 3 Sets Unbroken Wall ball with 3 sec pause at […]
Monday 8.10.20
Prep 2 Sets Row x 60 sec Russian Kettlebell Swing x 10 reps Goblet Squat x 10 reps Goblet step back Lunge x 10 reps Goblet Goodmorning x 10 reps Essentials A. 3 Sets Alternating Cossack Squat x 5 per leg Tempo 2121 On the 2:30 min B. 12 Sets Speed Front Squat and ΒΌ […]
Hugo Open 7 teams
The teams for Hugo Open 7 have been announced! This year’s Hugo will be teams of three with two males and one female. The Hugo Open is our annual in-house competition and will be held on Saturday, August 22 from 8 am to 1 pm. All five workouts will be released this week, starting with […]
Saturday 8.8.20
Prep: 10min Every 2 min Shuttle sprint x 50 ft (25/25) Turkish get up x 2 reps per arm Essentials: A. 3 Sets Landmine Twist x 8 reps per side + Plate Pinch Farmers Carry x 50ft On the 3 min mark B. 10min Every 30 sec 1.Hang Power Clean x 1 rep 2.Power Clean […]
Friday 8.7.20
Prep: Row x 150 meters Plank Psoas March x 7 reps per leg Row x 150 meters Single arm Kettlebell Sumo Deadlift x 7 per arm Row x 150 meters Single arm Overhead Kettlebell Carry x 100ft per arm Row x 150 meters Goblet Squat + Curl and Press x 7 reps Essentials: A. 3 […]
Thursday 8.6.20
Prep: 9min Emom 1.bear crawl x 45 sec 2.crab walk x 45 sec 3.duck walk x 45 sec Essentials: A. Teams of 3-4 15 min Thruster x 9 reps Bike x max cal *This is a waterfall style workout where the first person starts with thrusters as the other 2 wait. Then that first person […]
Wednesday 8.5.20
Prep: 2 Sets Dual Kettlebell Clean from floor x 10 reps Dual Kettlebell Floor Press x 10 reps Dual Kettlebell Deficit Push Up x 10 reps Dual Kettlebell Plank Knees to elbows x 10 per side Essentials: A. 3 Sets Bench Press x 3-5 reps moderate load Tempo 33×1 Rest 30 sec Bench Dip x […]
Tuesday 8.4.20
Prep: 3 Sets Row x 250 meters Single arm Dumbbell Overhead step back lunge x 5 reps per arm Support Knee Tuck x 15-20 sec On the 3 min Marks Essentials: A. 10min Every 30 sec alternating 1.Hang Power Snatch + Overhead squat 2.Power Snatch + Overhead Squat *Keep weight between 40-60% of the heaviest […]