Workout of the Day

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Friday 191004


Strength:

Deadlift

4 x 1 , across @ 90% 1RM

Skill:

EMOM x 6

5 Strict Deficit HSPUs

Met Con:

5 RFT-

3 Rope Climbs

10 Snatches, 75/55 lbs.

Thursday 191003


Oly Tech:

Snatch Balance

5 x 1

-climbing, start @ 65% 1RM

Squat Snatch

5 x 2

-across @ 65-70% 1RM

Met Con:

For time-

21-15-9

kcal Assault Bike

Alt. DB Snatches, 70/50 lbs.

*35 ft. Handstand Walk after each round

 

HAPPY BIRTHDAY COACH LINDSEY!!!

Wednesday 191002


Strength:

Back Squat

1 x 5 @ 75% 1RM

1 x 3 @ 85%

3 x 1 @ 95%

Met Con:

AMRAP 10

5, 10, 15, 20, 25, etc...

Thrusters, 95/65 lbs.

C2B Pull Ups

Tuesday 191001


20 Rep Benchmark:

S2OH

Met Con:

For time-

3 Rounds

  20 Deadlifts, 185/135 lbs.

  40 DUs

3 Rounds

  20 Front Squats, 115/85 lbs.

  40 DUs


Monday 190930


Oly:

5 Rounds-

1 Squat Clean + 3 Front Squats

-climbing, start @ 75%

Met Con:

3 RFT-

400m Run

25 kcal Row

25 Burpees

Sunday 190929


Rest Day

Saturday 190928


Met Con:

Teams of 3

5 Rounds

2 min Max kcal Assault Bike

2 min Max G2OH 45/35 lbs Plate

2 min Max C2B Pull-ups

* Switch partners as needed

Friday 190927


Oly Tech:

EMOM x 7

1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 70% 1RM

Met Con:

For time-

10-1

Stone to Shoulder, 115/95 lbs.

HSPUs

*after each round, 100 ft. empty low sled push


Thursday 190926


Strength:

Back Squat

1 x 3 @ 70% + 5 lbs.

1 x 3 @ 80% + 5 lbs.

1 x 3 @ 90% + 5 lbs.

Met Con:

AMRAP 12

12 T2B

9 Burpee Box Jump Overs, 24/20"

6 C&J, 185/125 lbs.

Wednesday 190925


Strength:

Deadlift

4 x 3

-across @ 85% 1RM

Met Con:

5 RFT-

400m Run

6 Ring MUs

Tuesday 190924


Oly:

OH Squats

3 x 3 @ 80-85%

Snatch

2 x 2 @ 80%

3 x 1 climbing

 

Met Con:

For Time

30-20-10

GHD Sit-ups

Single Arm DB Squat Snatches 50/35 lbs

Monday 190923


Skill:

EMOM x 10

35 ft. Handstand Walk

Or 2 Wall Walks

Met Con:

3 Rounds, 4 minutes to complete-

500m Row

60 DUs

Max Reps Thrusters, 105/75 lbs.

2 min. rest between Rounds