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Daily Workout | 10.07.20

1 Round of:

100 Jump Rope

60 Squats

30 Pushups

2 Rounds of:

80 Jump Rope

40 Lunges

20 Sprinter Situps

3 Rounds of:

60 Jump Rope

20 Speed Skaters

10 Pike Pushups

4 Rounds of:

40 Jump Rope

10 Burpees

Daily Workout | 10.06.20

3x3

A)

3 Rounds:

Run 100m out and back

15 Pushups

30 Squats

B)

3 Rounds:

50 Jump Rope (or 50 Mountain Climbers each leg)

15 Pike Pushups

30 Lunges total

C)

3 Rounds:

1 minute Plank (must be unbroken)

15 Burpees

30 Squat Jumps

Daily Workout | 10.05.20

The Trucker

10 Mtn Climbers

4 Pushups

Repeat 4 times, then,

10 Lunges

4 Squat Jumps

Repeat 4 times, then,

10 Jumping Jacks

4 Burpees

Repeat 4 times, then,

10 Situps

4 Supermans

Repeat 4 times, then start back at the top

3 times through.

Daily Workout | 10.01.20

Couplet

20 minutes, as many rounds as possible. This one starts to grind. Turn on some good music, set a pace and stick with it. 

Run 100m out and back

10 Pike Pushups

20 Squats

Repeat

Daily Workout | 09.30.20

Strength and Conditioning

We're repeating this from Monday, because to get better at it, you've got to practice. A lot. 

Strength: Negative HANDSTAND Pushups

**This is an advanced movement, if you're not comfortable with this, try the PIKE PUSHUP Variation

Place your hands 6-8 inches away from a wall, with a pillow on the ground between your hands (for your head). Keeping your arms locked, kick your legs up to the wall into a handstand. With your heels touching the wall and keeping your body in a tight, straight line, lower slowly to a count of 5 going all the way to the pillow. Go slow! The slower you go, the better. Then reset, kick back up to the top and repeat. 

3 sets of 5 reps, with a slow 5 count lowering phase. 

Rest 1-2 minutes between sets.

For the Pike Pushup modification:

This is a great way to build the strength needed for handstand pushups. Start in a downward dog position with your arms wider than shoulder width, your back flat, and your butt high. Slowly lower your head to a count of 5 to the space between your hands, then reset at the top and repeat.

5 sets of 5 reps, with a slow 5 count lowering phase. 

Conditioning:

5 Rounds as fast as possible

10 Burpees

15 Jump Squats

Daily Workout | 09.29.20

6 Rounds

In 4 minutes, complete the following:

50 Mountain Climbers

30 Lunges

25 Squats

20 Sprinter Situps

15 Pike Pushups

10 Pushups

5 Burpees

With whatever time is left in the 4 min, rest and get ready for the next round. 6 Rounds total. 

Daily Workout | 09.28.20

Strength and Conditioning

We're bringing this strength movement back because it's a tough one, and to get any good at it, you gotta practice. A lot. Look for it later in the week too. 

Strength: Negative HANDSTAND Pushups

**This is an advanced movement, if you're not comfortable with this, try the PIKE PUSHUP Variation

Place your hands 6-8 inches away from a wall, with a pillow on the ground between your hands (for your head). Keeping your arms locked, kick your legs up to the wall into a handstand. With your heels touching the wall and keeping your body in a tight, straight line, lower slowly to a count of 5 going all the way to the pillow. Go slow! The slower you go, the better. Then reset, kick back up to the top and repeat. 

3 sets of 5 reps, with a slow 5 count lowering phase. 

Rest 1-2 minutes between sets.

For the Pike Pushup modification:

This is a great way to build the strength needed for handstand pushups. Start in a downward dog position with your arms wider than shoulder width, your back flat, and your butt high. Slowly lower your head to a count of 5 to the space between your hands, then reset at the top and repeat.

5 sets of 5 reps, with a slow 5 count lowering phase. 

Conditioning: 30 Sec HIIT

4 exercises, 30 seconds each, rest 1 minute after, repeat for 5 Rounds

Burpees

Mountain Climbers

Sprinter Situps

Squat to High Knee

Daily Workout | 09.24.20

Embrace the Suck.

This workout is simple and terrible. 

It's 100 Burpees for time. That's it. 

Yeah, you hate it. But you hate kale too and you still eat it because you know it's good for you. Well, this is good for you, so embrace the suck and get it done. 

Daily Workout | 09.23.20

20 Min AMRAP

20 minutes, as many rounds as possible. The rest is mandatory. Hustle hard enough that you need the rest. 

5 Pushups

10 Jump Squats

Run 25m out and back

Rest 30 sec

5 Pike Pushups

10 Jumping Lunges

Run 25m out and back

Rest 30 sec

5 Burpees

10 Speed Skaters

Run 25m out and back

Rest 30 sec

- Repeat 

Daily Workout | 09.22.20

The Upside Down!

If you've never tried this one, brace yourself. It's every bit as tough mentally as it is physically.  We're doing the Terrible 21's but instead of going DOWN the reps from 21 to 1, we're going to work UP from 1 rep to 21 reps.  Good Luck!

1 rep of each, then 2, then 3, 4, 5... all the way to 21 of each.

Advanced:

Burpees and Squats

Intermediate:

Pushups and Squats