Workout of the Day

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Friday 150619


Strength:

Deadlift

5x3

Met Con:

"Gymnastic Benchmark WOD"

1 min Max Reps

Pull-ups

Box Jumps 24/20"

Muscle Ups/ Ring Dips

T2B/ High Knee Pull

HSPUs/ HR Push-ups

* Rest 2:30 between rounds

Julie Foucher Muscle Up

Thursday 150618


Strength:

8 Rounds

1 Hang Power Clean +

1 Hang Power w/Front Squat +

1 Hang Squat Clean

Met Con:

4 Rounds

10 S2OH 115/85#

10 Back Rack Lunge 115/85#

* every minute stop and do 7/5/3 Burpees dependent on skill level

* 16 min time cap and WOD starts with Burpees

Wednesday 150617


Skill:

3 Rounds NOT for time-

20 GHD Hip Extenstions

20 Ab Mat Sit Ups 

20 Supermans

20 Hollow Rocks

*focus on form

Met Con:

5 Rounds-

2 minutes

Run 200m

Max rep Thrusters with remaining time, 105/75 lbs.

Rest 1 min.

*score is total thrusters

2015-06-16 22.51.54

Tuesday 150616


20 Rep Benchmark:

Back squats

Met Con:

2 RFT-

Row 400m

20 HSPU

Row 400m 

20 Cleans, 135/95 lbs.

2015-06-15 23.56.56

Monday 150615


Strength:

Deadlift

5 x 5, across

Skill:

4 Rounds

Max Unbroken DUs/ Max DUs in 1 min.

Rest 1 min.

Met Con:

8 min AMRAP

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

Pistols

KB Swings, 70/53 lbs.

2015-06-14 23.27.29

Sunday 150615


Rest day2015-06-14 13.39.54

 

 

Saturday 150613


Strength:

Strict Press 

7 x 1, ascending

Met Con:

W/ a partner, 3 Rounds-

400m Run w/ dynamax ball, 20/14 lbs.

100' Sled push

10 Tire flips

40 Box jumps,  20"

2015-06-12 23.25.23

Friday 150612


Oly Skill:

8 Rounds

1 Snatch Grip Deadlift + 1 Snatch Jump Shrug + 1 Power Snatch, ascending @ 50-70% 1RM

Rest 1 min between sets

Gymnastics Skill:

EMOM x 10

3 HSPUS (Can be deficit, strict, kipping, etc. depending on athlete's skill level.)

Met Con: 

For time-

Row 1000m

75 Wall balls, 20/14 lbs.

2015-06-11 21.42.49

Thursday 150611


Strength:

Strict Press

5x5

Met Con:

6 min AMRAP

30 Double Unders

15 Air Squats

Then

6 min AMRAP

30 Abmat Situps

15 Deadlift 185/135#

Wednesday 150610


Skill:

15 minutes to work on handstand walks.

Met Con:

10-1 Overhead Squats, 155/105 lbs.

1-10 Over the bar burpees

2015-06-10 11.11.39

Tuesday 150609


Strength:

Strict Press

5 x 7, across

Met Con:

10 min AMRAP 

10 T2B

10 SDHP, 70/53 lbs.

10 Box Jumps, 24/20"

Immediately following,

5 min to find 3RM Hang Clean

2015-06-09 00.11.07

Monday 150608


Skill:

Gymnastic Benchmark

50 C2B Pullups for time

Met Con:

5 min to

750m Row

Max Thrusters 105/75#

4 min to

500m Row

Max OH Squats 105/75#

3 min to

250m Row

Max Double Unders

2015-06-07 17.22.59