Workout of the Day

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Friday 200807


Warm up:

2 Rounds

30 Jumping Jacks

10 SDHP

10 Rotational Lunges

10 Yoga Push-ups

Skill:

5 Rounds

4 Turkish Get-ups

10 Renegade Rows

Met Con:

For Time

400m Plate Carry

4 Rounds

20 Box Jumps

20 Mountain Climbers

400m Plate Carry

Thursday 200806


Warm up:

3 Rounds

10 BW Squats

10 Rotational Reaches in Squat

10 Sot Presses

10 Good Mornings

Oly:

10 Rounds

2 Snatch Balances +

1 High Hang Squat Snatch

Met Con:

For Time

30 Snatches 95/65 lbs

60 OH Lunges 95/65 lbs

30 Snatches 95/65 lbs

60 Sit-ups

Wednesday 200805


Warm up:

15-12-9

SDHP

Push-ups

BW Squats

Then

2 min Puppy Dog

Skill:

5 Rounds

Every 1:30 complete

5 Strict HSPUs +

7 Kipping HSPUs

Met Con:

3 Rounds

30 KB Swings

20 OTKB Burpees

 

Tuesday 200804


Warm up:

2 Rounds

30 Jumping Jacks

20 Reaching Lunges

10 Cuban Presses

Front Rack Mobility

Strength:

Min 1-3: 1 Power Clean + 4 Thrusters

Min 4-6: 1 Power Clean + 3 Thrusters

Min 7-9: 1 Power Clean + 2 Thrusters

- increasing weight

Met Con:

5 Rounds

5 Squat Cleans 185/125 lbs

5 S2OH 185/125 lbs

60 DUs

 

 


Monday 200803


Warm Up/Mobility:

2 Rounds-

30 sec. High Knees

30 sec. Butt Kickers

10 Leg Swings (each leg, direction)

10 Pass Thrus

20 Shoulder Taps

*Sit in bottom of squat for 1 minute

*Ankle Circles

Skill:

Run 10 minutes

Rest 5 minutes

Run 10 minutes

Met Con:

10 RFT-

10 Jump Squats

7 Push Ups

Sunday 200802


Rest Day

Saturday 200801


Warm Up/Mobility:

2 Rounds-

30 sec. High Knees

30 sec. Butt Kickers

8 Samson Lunges

8 Pass Thrus

12 BW Squats

*Sit in bottom of squat for 1 min.

Met Con:

w/ a partner-

AMRAP 30

400m Run (one at a time, relay style)

20 Synchro Snatches, 75/55 lbs.

20 Synchro Back Squats, 75/55 lbs.

Friday 200731


Warm Up/Mobility:

2 Rounds-

30 Jumping Jacks

10 Small Box Jumps

10 Cuban Press

10 Pass Thrus

Strength:

12-12-10-8-6

Upright Rows (each arm)

Bent Over Rows (each arm)

Met Con:

For time-

50-40-30-20-10

Box Jumps

Ab Mat Sit Ups


Thursday 200730


Warm Up/Mobility:

3 Rounds-

1 min. Row or Bike (easy pace)

5 Caterpillar Walks to Push Up

5 Thoracic Rotations (each side)

10 PVC OH Squats

Oly:

5 Rounds-

1 Squat Snatch + 5 OH Squats

Met Con:

AMRAP 12

50/40 kcal Row or Bike

100 DUs

Wednesday 200729


Warm Up/Mobility:

3 Rounds-

10 BW Squats

10 Cuban Presses

20 Shoulder Taps

*1 min. Puppy Dog Stretch

Skill:

8 Rounds-

20 sec. Work, 10 sec. Rest

Hollow Rocks

1 min. Rest

8 Rounds-

20 sec. Work, 10 sec. Rest

Superman Holds

Met Con:

For time

100 Single-arm Thrusters (switch as needed)

*every minute on the minute, starting at 0:00, 10 Push Ups

Tuesday 200728


Warm Up/Mobility:

2 Rounds-

20 Jumping Jacks

10 Good Mornings

10 High Pulls

then, 5-1 Walkout Push Ups

*Ankle Mobility

Oly:

EMOM x 7

7 Unbroken Hang Cleans

Met Con:

4 RFT-

15 Deadlifts, 155/105 lbs.

12 Burpees

400m Run

Monday 200727


Warm Up/Mobility:

3 Rounds-

10 Cossack Squats

30 sec. sit in bottom of Squat

10 Thoracic Rotations (each side)

5 Yoga Push Ups

Strength:

Tempo Goblet Squats

4 x 8

*3 sec. decent, 3 sec. hold in bottom, ascend as quickly as possible

Met Con:

5 Rounds, every 2:30 complete-

12 Single-Arm OH Lunges

12 DB Step Ups

8 Strict HSPUs