Workout of the Day

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Saturday 190921


Met Con:

With a partner

AMRAP 28

20 T2B

10 Cleans 115/75 lbs

20 C2B Pull-ups

10 Snatches 115/75 lbs

- partition as needed

* Add 10 lbs after each completed round

Friday 190920


Strength:

Deadlift

4 x 5

-across @ 80% 1RM

Met Con:

For Time-

800m Run

50 ft. Double KB OH Lunge, 35/26 lbs.

400m Run

150 DUs

400m Run

50 ft. Double KB OH Lunge, 35/26 lbs.

800m Run

Thursday 190919


Skill:

Shoot Thru drills on coach's call

Met Con:

"Open 19.1"

AMRAP 15

19 Wall Balls, 20/14 lbs.

19 kcal Row

Wednesday 190918


Oly Tech:

EMOM x 10

2 High Hang Power Snatches + 1 Hang Power Snatch + 1 Squat Snatch

-across @ 55% 1RM Snatch

Met Con:

3 RFT-

15 kcal Assault Bike

12 Deadlifts, 225/155 lbs.

2 Rounds of "Cindy"


Tuesday 190917


Skill:

For time-

1 mile Run

Met Con:

4 RFT-

10 Front Squats, 135/95 lbs.

20 HSPUs

10 Front Squats, 135/95 lbs.

10 Bar MUs

Monday 190916


Oly:

Squat Clean & Jerk

5 x 1 @ 90% 1RM

Strength:

Front Squat

3 x 3 @ same weight

Met Con:

For time-

21-15-9

KB Swings, 70/53 lbs.

Burpee Box Jump Overs, 24/20"

Sunday 190915


Rest Day

Saturday 190914


Met Con:

For time-

30-20-10

  kcal Row

  GHD Sit Ups

30-20-10

  C2B Pull Ups

  Thrusters, 95/65 lbs.

30-20-10

  kcal Assault Bike

  C&J, 95/65 lbs.


Friday 190913


Strength:

Back Squat

1 x 5 @ 65% + 5 lbs.

1 x 5 @ 75% + 5 lbs.

1 x 5+ @ 85% + 5 lbs.

Met Con:

3 RFT-

10 Snatches, 135/95 lbs.

20 kcal Assault Bike

Thursday 190912


Strength:

6 Rounds-

1-5 Strict Ring MUs

Or

3-10 Strict Pull Ups

Met Con:

AMRAP 16

15/12 kcal Row

9 T2B

6 Deadlifts, 275/195 lbs.

Wednesday 190911


Oly:

Hang Squat Snatch

3 x 2 @ 80% 1RM

3 x 1 @ 85%

3 x 1 @ 90%

Met Con:

Open 19.3

For time-

200 ft. DB OH Lunge, 50/35 lbs.

50 DB Step Ups, 50/35 lbs.

50 Strict HSPUs

200 ft. Handstand Walk

*15 min. cap

Tuesday 190910


Strength:

OH Squat

5 x 5

-across @ 75% 1RM

Met Con:

AMRAP 10

2, 4, 6, 8, 10, etc.

Burpee Pull Ups

*25 DUs after each set