Workout of the Day

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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

Monday 191111


Oly:

5 Rounds-

1 Squat Clean + 2 Front Squats

-across @ 85-90% 1RM Clean

Met Con:

"Armimstice"

AMRAP 11

11 Power Cleans, 135/95 lbs.

11 OTB Burpees

19 Deadlifts, 135/95 lbs.

18 Pull Ups

Sunday 191110


Rest Day


Saturday 191109


Met Con:

Today is a partner workout, choose your own adventure style. It may include the following movements: snatches, clean & jerks, rowing, biking, DUs, burpees, T2B, and thrusters. You will see all of the options when you get to the gym. Enjoy!

Friday 191108


Met Con:

"Open 20.5"

For time, partitioned any way-

40 Ring MUs

80 kcal Row

120 Wall Balls, 20/14 lbs.

*20 min. cap

Thursday 191107


Core Work:

3 Rounds-

150 ft. Single Arm KB Farmer Carry (each side)

*every 25 ft. do 5 Single Arm Russian KB Swings

Met Con:

AMRAP 10

kcal Assault Bike

EMOM- 3 Burpees + 5 T2B

Wednesday 191106


Oly:

7 Rounds-

1 Power Clean + 1 Push Jerk + 1 Split Jerk

-across @ 70% 1RM C&J

Met Con:

3 RFT-

20 Hang Cleans, 75/55 lbs.

40 Wall Balls, 20/14 lbs.