Monday, 8/15/22
AMRAP x 16 Minutes10 Deadlifts 15 Slam Balls 20 Ring Rows
Sunday, 8/14/22
Workout AMRAP x 20 MINUTES20 DB Renegade Rows15 Toes to Bar10 Shoulder to Overhead
Saturday, 8/13/22
Workout AMRAP x 36 MINUTES250/200m Row200m Run50 Sumo Deadlift High Pulls 250/200m Row200m Run50 Back Rack Lunges250/200m Row200m Run50 Russian KB Swings 250/200m Row200m Run50 Up-Downs
Friday, 8/12/22
Workout 50-40-30-20-10 Double-unders Sit-ups
Thursday, 8/11/22
Workout AMRAP x 16 MINUTES1:00 Cardio Choice8/8 KB/DB Snatch (Athlete Choice, Moderate)100m OH Walk*20 Alt. KB/DB Horn Taps *Switch Arms at 50m.
Wednesday, 8/10/22
Strength Build to a Heavy 3-Rep TNG Power Clean Workout EMOM x 24 MINUTESMIN 1 – Complete 1 Round*MIN 2 – Max Cal BikeMIN 3 – Rest *1 Round:1 Power Clean (100% of 3-Rep Power Clean)4 Box Jumps 12 Slam Balls
Tuesday, 8/9/22
Strength EMOM x 8 MINUTESMIN 1 – :40 Wall/Box Hollow Body HoldMIN 2 – Complete one of the below options… Option 1:3-5 Deficit Handstand Push-Ups Or… Option 2:3-5 Handstand Negatives Or… Option 3:3-5 Slow DB Strict Press (:03 Lower) Workout 50 Burpees Immediately Into… 8 ROUNDS5 Handstand Push-Ups*7 Back Squats Immediately Into… 50 Burpees
Weekly Breakdown 8/8/22
CFML Ardmore Renderings CFML – ARDMORE IS MOVING! Ardmore is moving to a new location at 214 W. Lancaster Avenue on August 29. The new location boasts a larger training floor, 3 bathrooms, 17’ ceilings, Big Ass Fans, a glass garage door, 22 dedicated parking spaces, and much more. Video 3D model coming soon! Starting August […]
Monday 8/8/22
Workout AMRAP x 12 MINUTES12 Chest to Bar Pull-Ups36 Double Unders100m Run -Rest 2:00- AMRAP x 6 MINUTES6 Pull-Ups18 Double Unders50m Run
Sunday, 8/7/22
Workout FOR TIME40 Alt. DB Devils Press 40 Alt. DB Goblet Lunges400m Run30 Alt. DB Devils Press30 Alt. DB Goblet Lunges400m Run20 Alt. DB Devils Press20 Alt. DB Goblet Lunges400m Run10 Alt. DB Devils Press10 Alt. DB Goblet Lunges400m Run
