Workout of the Day

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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.

Monday 190715


Strength:

Back Squat

1 x 3 @ 70%

1 x 4 @ 80%

5 x 5 @ 90%

3 x 4 @ 95%

Met Con:

AMRAP 8

10 Ring Dips

10 KB Swings, 70/53 lbs.

25 DUs

Sunday 170714


Rest Day


Saturday 190713


Met Con:

"Clustered Up”

Teams of 3

30-25-20-15-10-5

Bar MUs

Clusters 155/105 lbs

- 200m Team Run

- partition reps as needed

Friday 190712


Strength:

Back Squat

1 x 4 @ 95%

3 x 4 @ 80%

Met Con:

For time-

15-12-9-6-3

Strict HSPUs

Deadlift, 275/195 lbs.

Thursday 190711


Oly:

7 Rounds-

1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

-across @ 65% 1RM

Met Con:

AMRAP 18

25 kcal Assault Bike

50 Wall Balls, 20/14 lbs.

75 DUs

Wednesday 190710


Strength:

Back Squat

1 x 3 @ 70%

1 x 3 @ 80%

4 x 3 @ 95%

1 x 3 @ 75%

Met Con:

5 RFT-

12 T2B

12 Box Jump Overs, 30/24"


Tuesday 190709


Skill:

3 Rounds-

30 sec. Right Plank

30 sec. Center Plank

30 sec. Left Plank

1 min. Rest

Met Con:

4 RFT-

500m Row

10 Snatches, 135/95 lbs.

2 min. Rest

Monday 190708


Strength:

Back Squat

1 x 3 @ 70% 1RM

1 x 4 @ 80%

5 x 5 @ 90%

Met Con:

3 RFT-

15 Power Cleans, 115/75 lbs.

400m Run

15 Strict Pull Ups

 

Sunday 190707


Rest Day

Saturday 190706


Met Con:

Teams of 4 (MMFF), For time-

30-20-10

Synchro Barbell Lunges, 135 lbs.

Synchro OTB Burpees

*All 4 athletes synchro together

Then in pairs (MF),

6 Rounds (total)-

Pair 1: 800m Run

Pair 2: 2 Rounds, 10 Synchro T2B + 20 Synchro BW Squats

*Pairs switch after each round

*Both pairs work at the same time and cannot switch until both are done