Workout of the Day

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Sunday 190721


Rest Day

Saturday 190720


Met Con:

For time-

1 mile Run

25-20-15-10-5

DB Deadlifts, 70/50 lbs.

HSPUs

GHD Sit Ups

Wall Balls, 20/14 lbs.

Friday 190719


Oly Tech:

Pause Split Jerk

8 x 2 @ 60% 1RM

*pause in bottom of dip and in catch

Met Con:

4 RFT-

12 T2B

12 C2B Pull Ups

12 kcal Assault Bike

Thursday 190718


Strength:

4 Rounds, every 2:30-

10 DB Bent Over Rows (each side)

30 sec. Max Strict Pull Ups

Met Con:

For time-

60 Hang Cleans, 135/95 lbs.

*EMOM: 6 S2OH, 135/95 lbs.

-start with S2OH


Wednesday 190717


Strength:

Back Squat

1 x 4 @ 75%

4 x 4 @ 85%

Met Con:

For time-

10-8-6-4-2

Stone to Shoulders, 115/65 lbs.

50-40-30-20-10

Ab Mat Sit Ups

Directly into,

30-20-10

kcal Row Burpees

Tuesday 190716


Oly:

7 Rounds-

2 Hang Squat Snatches

-climbing, start @ 75% 1RM

Met Con:

"Nancy"

5 RFT-

400m Run

15 OH Squats, 95/65 lbs.

Monday 190715


Strength:

Back Squat

1 x 3 @ 70%

1 x 4 @ 80%

5 x 5 @ 90%

3 x 4 @ 95%

Met Con:

AMRAP 8

10 Ring Dips

10 KB Swings, 70/53 lbs.

25 DUs

Sunday 170714


Rest Day


Saturday 190713


Met Con:

"Clustered Up”

Teams of 3

30-25-20-15-10-5

Bar MUs

Clusters 155/105 lbs

- 200m Team Run

- partition reps as needed

Friday 190712


Strength:

Back Squat

1 x 4 @ 95%

3 x 4 @ 80%

Met Con:

For time-

15-12-9-6-3

Strict HSPUs

Deadlift, 275/195 lbs.

Thursday 190711


Oly:

7 Rounds-

1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

-across @ 65% 1RM

Met Con:

AMRAP 18

25 kcal Assault Bike

50 Wall Balls, 20/14 lbs.

75 DUs

Wednesday 190710


Strength:

Back Squat

1 x 3 @ 70%

1 x 3 @ 80%

4 x 3 @ 95%

1 x 3 @ 75%

Met Con:

5 RFT-

12 T2B

12 Box Jump Overs, 30/24"