Workout of the Day

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Saturday 190727


Met Con:

AMRAP 28

-with a partner

65/55/45 kcal Assault Bike

20 Bench Press, 155/95 lbs.

20 Cleans

Round 1- 95/65 lbs.

Round 2- 135/95 lbs.

Round 3- 185/125 lbs.

Round 4- 225/155 lbs.

Round 5- 245/175 lbs.

 

Friday 190726


Strength:

Deadlift

5 x 3

-across @ 80% 1RM

Met Con:

For time-

20-16-12-8-4

DB Front Squats, 50/35 lbs.

*35 ft. Handstand Walk after each set

Thursday 190725


Skill:

5 Rounds (not for time)-

8 Strict T2B

30 sec. GHD Hip Ext. Hold

Met Con:

2 RFT-

500m Row

40/30 kcal Assault Bike

800m Run

Wednesday 190724


Strength:

15 min. to establich 1RM Front Squat

Met Con:

AMRAP 8

15 Wall Balls, 20/14 lbs.

10 C2B Pull Ups


Tuesday 190723


Oly Tech:

EMOM x 10

2 Snatch Pulls + Power Snatch

-across @ 65% 1RM

*1st Pull: to knees

*2nd Pull: to pockets

Met Con:

For time-

60 DUs

15 Snatches, 95/65 lbs.

60 DUs

13 Snatches, 115/80 lbs.

60 DUs

11 Snatches, 135/95 lbs.

60 DUs

9 Snatches, 155/110 lbs.

60 DUs

7 Snatches, 175/125 lbs.

Monday 190722


Strength:

15 min. to establish 1RM Back Squat

Met Con:

4 RFT-

400m Run

12 Burpee Box Jump Overs, 24/20"

6 Ring MUs

Sunday 190721


Rest Day

Saturday 190720


Met Con:

For time-

1 mile Run

25-20-15-10-5

DB Deadlifts, 70/50 lbs.

HSPUs

GHD Sit Ups

Wall Balls, 20/14 lbs.


Friday 190719


Oly Tech:

Pause Split Jerk

8 x 2 @ 60% 1RM

*pause in bottom of dip and in catch

Met Con:

4 RFT-

12 T2B

12 C2B Pull Ups

12 kcal Assault Bike

Thursday 190718


Strength:

4 Rounds, every 2:30-

10 DB Bent Over Rows (each side)

30 sec. Max Strict Pull Ups

Met Con:

For time-

60 Hang Cleans, 135/95 lbs.

*EMOM: 6 S2OH, 135/95 lbs.

-start with S2OH

Wednesday 190717


Strength:

Back Squat

1 x 4 @ 75%

4 x 4 @ 85%

Met Con:

For time-

10-8-6-4-2

Stone to Shoulders, 115/65 lbs.

50-40-30-20-10

Ab Mat Sit Ups

Directly into,

30-20-10

kcal Row Burpees

Tuesday 190716


Oly:

7 Rounds-

2 Hang Squat Snatches

-climbing, start @ 75% 1RM

Met Con:

"Nancy"

5 RFT-

400m Run

15 OH Squats, 95/65 lbs.