Workout of the Day

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Sunday 150426


Rest Day

2015-04-25 13.41.25

Saturday 150425


3 Rounds

50 DUS

40 GHD Bach Extensions

30 Pistols

20 Cleans, 95/65 lbs.

10 HSPU

 2015-04-25 02.22.14

Friday 150424


Strength:

Front Squat

5 x 3, across

Skill:

EMOM x 5

3 Muscle ups/ 10 C2B Pull Ups 

Met Con:

5...1

Thrusters, 135/95 lbs.

Burpee C2B Pull Ups 

Deadlift, 315/225 lbs.

Thursday 150423


Strength:

15 minutes to establish-

1 Heavy Hang Snatch

1 Heavy Power Snatch

Max Unbroken OH Squats

Met Con:

21-15-9

OH Squats, 105/95 lbs.

KB Swings, 70/53 lbs.

2015-04-23 13.56.17

Wednesday 150422


Strength:

Front Squat

5x5

Met Con:

20 min AMRAP

25 Wall Balls 20/14#

25 T2B

25 Burpee Box Jumps 24/20#

25 GHD Sit-ups

Tuesday 150421


Strength:

EMOM x 8

2 Clean and Jerk @ 80%1RM

Met Con:

EMOM x 14

Even- 3 Bear Complex 135/95#

Odd- 40 Double Unders

2015-04-20 16.30.25

Monday 150420


Strength:

Back Squat

15 min to 1RM

Met Con:

For Time

500m Row

3 Rounds

10 Power Snatch 135/95#

20/10 Ring Dips

500m Row

2015-04-20 00.22.31

Saturday 150418


Strength:

Back squat

5 x 3, across

Met Con: 

Run 800m

60 Pull ups

50 Box jumps, 24/20"

40 Ab Mat Sit Ups 

30 Burpees 

20 OH Squats, 135/95lbs. 

Run 800m 

2015-04-18 07.38.04

Friday 150417


Strength:

Snatch complex:

5 Rounds

1 Power Snatch from high hang + 1 Power Snatch from above knee + 1 Power Snatch from ground and OH squat + 1 Squat snatch

Met Con:

3 Rounds

1 min max Farmer carry, 70/53 lbs.

1 min max Ball slams, 20 lbs.

1 min max KB Snatches 53/35 lbs

1 min Rest

Thursday 150416


Strength:

Back Squat

5x5 across

Met Con:

For Time

10 Deficit HSPU 6/4"

500m Row

20 Strict HSPU

500m Row

30 Kipping HSPU

500m Row

Wednesday 150415


Strength:

5 Rounds

2 Squat Clean +

1 Split Jerk @ 80% 1RM

Met Con:

2 Rounds

5 Min AMRAP

50 DUs

10 C2B

* Rest 3 min between rounds

Tuesday 150414


Strength:

Back squat

5 x 7, across

Met Con:

21-15-9

Deadlift, 225/155 lbs.

Wall balls, 20/14 lbs.

* Run 400m between each set

2015-04-14 09.52.20