Workout of the Day

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Saturday 191123


Met Con:

- with a partner

4 Rounds

15 S2OH 135/95 lbs

12 OTB Burpees

6 Bar MUs

4 Rounds

15 OH Squats 135/95 lbs

12 OTB Burpees

6 Bar MUs

4 Rounds

15 OH Lunges 135/95 lbs

12 OTB Burpees

6 Bar MUs

*switch after each round

 

Friday 191122


Oly:

EMOM x 7

2 3-Position Pause Squat Clean @ 60%

*Pause 2" off floor, above knee, and at pockets

Met Con:

For time-

50/40 kcal Assault Bike

750m Row

75 Wall Balls, 20/14 lbs.

750m Row

50/40 kcal Assault Bike

Thursday 191121


Strength:

Back Squat

3 x 7

-across @ 75-80% 1RM

Met Con:

3 RFT-

16 Deadlifts, 225/155 lbs.

18 Box Jump Overs, 24/20"

30 GHD Sit Ups

18 Box Jump Overs  24/20"

Wednesday 191120


Strength:

15 min. to establish 1RM Bench Press

Met Con:

5 RFT-

12 C2B Pull Ups

12 Ring Dips

35 ft. Handstand Walk


Tuesday 191119


Oly:

6 Rounds-

2 Push Jerk + 1 Split Jerk

-climbing, start @ 75% 1RM Split Jerk

Met Con:

AMRAP 14

50 DUs

8 Squat Cleans

*Every two rounds add weight:

95/65, 135/95, 185/125, 225/155 lbs.

Monday 191118


Skill:

5 Rounds

Max Strict Pull-ups

- for total reps

Met Con:

3 RFT-

21 Burpees

15 T2B

9 Snatches 95/65 lbs

- rest 1 min

Sunday 191117


Rest Day

Saturday 191116


Met Con:

Teams of 3, 2 Rounds for time-
100 Partner Wall Balls, 20/14 lbs.
60 Shuttle Runs
75 Synch. DB Snatches, 50/35 lbs.
60 Shuttle Runs
50 Synch. Burpees
60 Shuttle Runs
*Wall Balls, Snatches, & Burpees: 2 people working, 1 resting, partition as needed
**Shuttle Runs: 1 person working, partition as needed


Friday 191115


Strength:

Deadlift

3 x 7

-across @ 70-75% 1RM

Met Con:

For time-

25 kcal Assault Bike

1 Legless Rope Climb + 5 Rope Climbs

20 kcal Assault Bike

1 Legless Rope Climb + 4 Rope Climbs

15 kcal Assault Bike

1 Legless Rope Climb + 3 Rope Climbs

10 kcal Assault Bike

1 Legless Rope Climb + 2 Rope Climbs

5 kcal Assault Bike

1 Legless Rope Climb + 1 Rope Climb

Thursday 191114


Skill:

5 Rounds-

3-10 Strict C2B Pull Ups

Met Con:

4 RFT-

25/20 kcal Row

20 DB Step Ups, 50/35 lbs.

15 T2B

Wednesday 191113


Oly:

Snatch Balance

4 x 2 @ 70% 1RM Snatch

Hang Squat Snatch

4 x 2 @ same weight

Met Con:

2 RFT-

30 Ab Mat Sit Ups

15 Snatches, 115/75 lbs.

30 Ab Mat Sit Ups

15 OH Squats, 115/75 lbs.

Tuesday 191112


Skill:

EMOM x 10

4 Box Jumps, 40/30"

Met Con:

For time-

3 Rounds

  60 DUs

  30 BW Squats

  15 HSPUs

3 Rounds

  60 DUs

  20 Pistols

  10 Strict HSPUs

*20 min. cap