Workout of the Day

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Wednesday 150701


Oly:

EMOM x 10

2 Clean Jump Shrugs + 1 Power Clean and Jerk, ascending

Met Con:

3 RFT-

10 Front Squats, 165/115 lbs.

20 Ring Dips

400m Run

(15 min time cap)

20150630_171850

Tuesday 150630


Skill:

Strict Muscle Ups

6 x 2

Rest as needed between sets

Met Con:

16 min AMRAP

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

Burpees

C2B Pull Ups

S2OH, 135/95 lbs

Monday 150629


Strength:

Deadlift

5x7

Met Con:

For Time

70' Handstand Walk

12 Squat Cleans 185/135#

24 Box Jumps 24/20"

9 Squat Cleans 185/135#

18 Box Jumps 24/20"

6 Squat Cleans 185/135#

12 Box Jumps 24/20"

70' Handstand Walk

Sunday 150628


Rest Day


Saturday 150627


Strength:

OH Squat

5-5-3-3-1-1-1

Met Con:

* with a partner done relay style

20 min AMRAP 

5 Wall Balls 20/14#

5 Pullups

5 Power Snatch 95/55#

100m Run

each movement will be performed one at a time by both individuals before progressing to the next. While one athlete is working the other is resting, including on the run. 

Friday 150626


Skill:

Box ring rows/ring rows

5 x 6, 1031 tempo

Rest 30 sec. between sets

Met Con:

16 min AMRAP 

Buy-in- 150 DUS

20 KB Thrusters, 53/35 lbs.

20 GHD Sit Ups

40 DUS

2015-06-25 19.34.29

Thursday 150625


Strength: 

Strict press

5 x 3, across

Met Con:

10-8-6-4-2

Deadlift, 255/185 lbs.

* 200m plate carry after each set, 45/35 lbs.

2015-06-25 01.22.26

Wednesday 150624


Strength:

0:00-3:00

5 Cleans @ 85% 1RM

3:00-6:00

10 Cleans @ 75% 1RM

6:00-9:00

Max rep Cleans @ 65% 1RM

Met Con:

4 RFT-

Row 200m

5 Muscle Ups

15 Back squats, 155/105 lbs.

(Bar comes from the floor)

2015-06-23 22.39.49

Tuesday 150623


Strength:

Strict press

5 x 5, across

Skill:

Strict pull ups

10 x 5-3

Met Con:

6 min AMRAP

8 Ground to OH, 95/65 lbs.

10 Box jump overs, 24/20"

Rest 1 min

2 min max rep Burpees

2015-06-22 23.11.23

Monday 150622


Skill:

OH Squat

3x3

Snatch Balance

3x1

Snatch

3x1

Met Con:

For Time

4 Rounds

30 Wall Balls 20/14#

15 T2B

Sunday 150621


Rest Day

Saturday 150620


Met Con:

For Time

10 Rounds 

5 Cleans 205/155#

10 Ring Dips

15 Pullups 

200m Run