Workout of the Day

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Thursday 190314


Oly Tech:

5 Rounds-

3 Hang Power Cleans

-across @ 65-70% 1RM

Met Con:

3 RFT-

27 Wall Balls, 20/14 lbs.

21 Box Jump Overs

9 Strict Pull Ups

Wednesday 190313


Oly:

Squat Snatch

3 x 2

4 x 1

-climbing, start @ 70% 1RM

Met Con:

AMRAP 7

5 Front Squats, 185/135 lbs.

6 OTB Burpees

Tuesday 190312


Strength:

Deadlift

3 x 10

-across @ 65-70% 1RM

Met Con:

For time-

1000m Row

  5 Rounds-

  20 T2B

  40 BW Squats

Monday 190311


Skill:

4 Rounds-

4 of 3 Ring Rows + Transition + 3 Jumping Dips OR,

4 Banded Low Ring MUs OR,

1 Min. Assault Bike at moderate pace + 40% Max Unbroken Ring MUs

- Rest 60-90 sec. between rounds

Met Con:

For time-

100 DUs

21 C&J, 155/105 lbs.

75 DUs

15 C&J, 155/105 lbs.

50 DUs

9 C&J, 155/105 lbs.


Sunday 190310


Rest Day

Saturday 190309


Met Con:

Teams of 2

50-40-30-20-10

Thrusters 95/65 lbs

C2B Pull-ups

Then

10-20-30-40-50

kcal Assault Bike

OTB Burpees

Friday 190308


Open 19.3

For time-

200 ft. DB Overhead Lunge, 50/35 lbs.

50 DB Step Ups, 50/35 lbs., 24/20"

50 Strict HSPUs

200 ft. Handstand Walk

Thursday 190307


Skill:

3 Rounds (not for time)-

150 ft. Farmer Carry

25 Hollow Rocks

20 GHD Hip Extensions

Met Con:

2 RFT-

75 DUs

40 Alternating DB Snatches, 50/35 lbs.

75 DUs

20 DB Front Squats, 50/35 lbs.


Wednesday 190306


Oly Tech:

EMOM x 8

2 Pause Squat Snatches

-across @ 65% 1RM

*pause 2" off floor and above knee

Met Con:

5 Rounds, every 4:00-

500m Row

35 ft. Handstand Walk

12 HSPUs

Tuesday 190305


Strength:

Back Squat

10 @ 70%

8 @ 73%

6 @ 75%

4 @ 80%

Met Con:

AMRAP 10

8 C2B Pull Ups

8 Snatches, 105/75 lbs.

8 OH Squats, 105/75 lbs.

Monday 190304


Skill:

15 min. of Handstand Practice

Met Con:

For time-

10 Deadlifts, 275/195 lbs.

20 Burpee Box Jump Overs, 24/20"

30 Wall Balls, 20/14 lbs.

20 Deadlifts, 275/195 lbs.

30 Burpee Box Jump Overs, 24/20"

50 Wall Balls, 20/14 lbs.

Sunday 190303


Rest Day