Workout of the Day

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Saturday 200222


Met Con:

With a Partner

In 40 minutes:

4 Rounds

12 C2B Pull-ups

9 OTB Burpees

9 Clean & Jerks 95/65 lbs

4 Rounds

12 C2B Pull-ups

9 OTB Burpees

6 Clean & Jerks 135/95 lbs

4 Rounds

12 C2B Pull-ups

9 OTB Burpees

3 Clean & Jerks 185/125 lbs

then

Max Clean & Jerks 225/155 lbs

Friday 200221


Strength:

Deadlift

3 x 3 @ 80% 1RM

2 x 3 @ 85% 1RM

 

Met Con:

For 16 minutes

45 sec Max Box Jump Overs 24/20"

15 sec Rest

45 sec Max Farmer Carries  70/53 lbs

15 sec Rest

45 sec Max GHD Sit-ups

75 sec Rest

Thursday 200220


Oly:

EMOM x 8

1 Power Clean + 2 Push Jerks +

1 Split Jerk @ 65% 1RM

 

Met Con:

For Time

20 kcal Assault Bike

40 Snatches 75/55 lbs

20 kcal Row

40 OH Squats

15 kcal Assault Bike

30 Snatches 75/55 lbs

15 kcal Row

30 OH Squats 75/55 lbs

 

Wednesday 200219


Strength:

Front Squat

3 x 3 @ 85% 1RM

4 x 1 (climbing)

 

Met Con:

3 Rounds

100 DUs

50 Wall Balls 20/14 lbs

10 Ring MUs


Tuesday 200218


20 Rep Benchmark:

S2OH

 

Met Con:

"2020 Nutrition Challenge Benchmark"

AMRAP 15

18 kcal Row

12 T2B

6 Squat Cleans L1 185/125 lbs, L2 135/95 lbs, L3 95/65 lbs

-L3 may scale to Knee Raises

Monday 200217


Oly:

Snatch

5 x 2 @ 80-90% 1RM

OH Squat

3 x 4

- at last Snatch weight

 

Met Con:

"Diane"

21-15-9

Deadlifts 225/155 lbs

HSPUs

Sunday 200216


Rest Day

Saturday 200215


Met Con:

3 Rounds

1000m Row

40 Abmat Sit-ups

30 Pistols

-Then

12 Snatches 95/65 lbs

9 Snatches 135/85 lbs

6 Snatches 155/105 lbs

3 Snatches 185/125 lbs


Friday 200214


Oly:

7 Rounds

1 Hang Power Snatch +

1 OH Squat + 

1 Hang Squat Snatch

- climb from 50-75% 1RM

 

Met Con:

9-15-21-15-9

C2B Pull-ups

Burpees

DB Snatches 50/35 lbs

- with a partner, all movements are synchronized

Thursday 200213


Strength:

Back Squat

3 x 3 @ 85%

4 x 1, climbing

Met Con:

5 Rounds, every 2:00-

8 Box Jumps, 30/24"

20 Wall Balls

Wednesday 200212


Strength:

EMOM x 9

2 Snatch Grip Deadlifts @ 105-110% 1RM Snatch

Met Con:

AMRAP 15

65 DUs

15/12 kcal Assault Bike

3 Bench Press, 185/115 lbs.

*add 3 Bench Press each round

Tuesday 200211


Oly:

8 Rounds

1 Squat Clean +

2 Front Squats

- climbing

 

Met Con:

2 Rounds

6 Power Cleans 155/110 lbs

6 Push Jerks 155/110 lbs

9 Ring MUs

2 Rounds

6 Power Cleans 155/110 lbs

6 Push Jerks 155/110 lbs

9 Bar MUs