Workout of the Day

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Saturday 190810


Met Con:

"Down & Back Chipper"

For time-

800m Run

30 HSPUs

30 DB Thrusters, 35/20 lbs.

30 Box Jump Overs, 24/20"

30 Power Cleans, 185/125 lbs.

30 Box Jump Overs, 24/20"

30 DB Thrusters, 35/20 lbs.

30 HSPUs

800m Run

*32 min. cap

Friday 190809


Strength:

Weighted Pull Ups

5 x 5-8

1:00-1:30 Rest between

Then, 100 Banded Pull Aparts

Met Con:

For time-

50-40-30-20-10 DUs

5-4-3-2-1 Squat Snatches, 165/115 lbs.

Thursday 190808


Strength:

Back Squat

1 x 5 @ 75% 1RM

1 x 5 @ 80%

1 x 5 @ 85%

Met Con:

AMRAP 12

50 ft. 1-arm OH Lunge, 50/35 lbs.

20 Single DB Step Ups, 50/35 lbs.

20 GHD Sit Ups

Wednesday 190807


Oly:

Split Jerk

2-2-1-1-1

-climbing, start @ 70% 1RM

Met Con:

6 Rounds, every 2 min.-

10 C2B Pull Ups

15 Push Ups

20 BW Squats


Tuesday 190806


20 Rep Benchmark:

Hang Squat Cleans

Met Con:

3 RFT-

750m Row

400m Run

25 Deadlifts 155/105 lbs

Monday 190805


Oly Tech:

Snatch Balance

5 x 2

-climbing, start @ 65% 1RM Snatch

High Hang Squat Snatch

5 x 2

-across @ 65% 1RM Snatch

Met Con:

"Ringer 1"

For time-

30-20-10

Kcal Assault Bike

Toes to Rings

1 min. Rest then....

"Ringer 2"

For time-

15-10-5

Burpees to 6" target

OH Squats, 135/95 lbs.

Sunday 190804


Rest Day

Saturday 190803


Met Con:

For TimeĀ 

Teams of 3

2 Rounds

21 Squat Cleans 185/125 lbs

21 Synchro Burpees

400' Sled Push

 

21 Rope Climbs

 

2 Rounds

21 Squat Cleans 135/85 lbs

21 Synchro Burpees

400' Sled Push

- partition cleans and rope climbs as needed between athletes

 


Friday 190802


Strength:

Push Press

3 x 5, across @ 70-75% 1RM

Push Jerk

3 x 5, same weight as above

Met Con:

For time-

Buy In: 30 kcal Assault Bike

3 Rounds-

30 Wall Balls, 20/14 lbs.

15 Box Jump Overs, 24/20"

Buy Out: 30 kcal Assault Bike

Thursday 190801


Strength:

Deadlift

5 x 2 @ 85% 1RM

Met Con:

For time-

400m Run

50 DUs

35 Pull Ups

400m Run

50 DUs

25 C2B Pull Ups

400m Run

50 DUs

15 Bar MUs

Wednesday 190731


Strength:

OH Squat

4 x 3 @ 80% 1RM

Snatch

5 x 1

-work to a heavy set

Met Con:

"Open 12.2"

AMRAP 10

30 Snatches, 75/45 lbs.

30 Snatches, 135/75 lbs.

30 Snatches, 165/100 lbs.

Max Snatches, 210/120 lbs.

Tuesday 190730


Skill:

5 Rounds (not for time)-

200 ft. Farmer Carry

3-10 Strict HSPUs

Met Con:

AMRAP 12

18 GHD Sit Ups

15 KB Swings, 70/53 lbs.

12 KB Goblet Lunges, 70/53 lbs.