Workout of the Day

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Tuesday 150922


Skill:

8 Rounds-

40 sec. Max rep DUs

20 sec. Rest

* Score is round with lowest reps.

Met Con:

4 RFT-

20 Wall Balls, 20/14 lbs.

400m Run

5 Bar MUs/ 10 C2B Pull Ups/ 15 Pull Ups (choose your own adventure)

Monday 150921


Strength:

Back squat

-slow descent with pause at the bottom

7 x 3, across

Met Con:

AMRAP x 3

Snatches, 80% 1RM

2 Min Rest 

AMRAP x 3 

Snatches, 70% 1RM 

2 Min Rest 

AMRAP x 3 

Snatches, 60% 1RM 

2015-09-20 21.48.26

Sunday 150920


Rest Day

2015-09-18 12.51.26

Saturday 150919


Teams of 3:

AMRAP x 15

6 Rope Climbs

12 Strict Pull Ups

24 Double KB Snatches, 35/26 lbs.

*KBs cannot touch ground for the entire 15 min.

5 min Rest

AMRAP x 15

Max Distance Team Sled Push

* Men start with 90 lbs. on sled, women 50 lbs. Every 5 minutes, men add additional 90 lbs., women an additional 50 lbs.

2015-09-18 21.23.14

Friday 150918


Strength:

Good morning

5x7

Met Con:

3 rounds

5 Deadlift 315/225#

10 box jumps 30/24"

15 HSPUs 

Thursday 150917


Skill: 

EMOM x 8

1 Power Snatch + 1 OH Squat + 1 Squat Snatch @ 65% 1RM Snatch 

Met Con:

EMOM x 20 

Min 1: 5 Stone to Shoulders, 115/95 lbs.

Min 2: 10 Ring Dips 

Min 3: 15 GHD Sit Ups 

Min 4: 15 Wall Balls, 20/14 lbs.

Min 5: Rest 

2015-09-16 23.26.24

Wednesday 150916


Conditioning:

Row

6 x 200m

- rest time equal to that of the row

Met Con:

AMRAP 12:

3 Clean 225/155#

5 Front Squat 225/155#

7 OTB Burpees

Tuesday 150915


Strength:

EMOM x 10

Odd- 5 OH Squats, 80-90% 1RM Snatch

Even- 30 sec. Hollow Body Hold

Met Con:

For time-

100 DUs

10 C2B Pull Ups

80 DUs

10 C2B Pull Ups

60 DUs

10 C2B Pull Ups

40 DUs

10 C2B Pull Ups

20 DUs

10 C2B Pull Ups

(15 min cap)

2015-09-14 21.39.24

Monday 150914


Strength:

10 Rounds

1 High Hang Squat Clean +

1 Front Squat

Met Con:

15 min AMRAP

15 Thrusters 95/65#

400m Run

2015-09-13 21.48.28

Sunday 150913


Rest Day

2015-09-13 17.45.57

Saturday 150912


Strength:

Deadlift

8 x 2, ascending

Met Con:

3 RFT-

21 Weighted step ups, 24/20", 45/35 lbs.

15 HSPU

9 Hang snatches, Round 1- 125/85 lbs, Round 2- 155/105 lbs, Round 3- 165/115 lbs.

2015-09-11 20.12.16

Friday 150911


Skill:

7 Rounds NOT for time-

7 Strict T2B

7 GHD Hip extensions

Met Con:

3 min AMRAP

10 Back squats, 95/65 lbs.

10 HR Push ups

2 min Rest

3 min AMRAP

10 Front squats, 95/65 lbs.

10 HR Push ups

2 min Rest

10 OH squats, 95/65 lbs.

10 HR Push ups

2015-09-10 21.17.23