Workout of the Day

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Tuesday 191105


Strength:

Back Squats

5 x 3 @ 85% 1RM

Met Con:

4 Rounds

75 DUs

15 DB S2OH 50/35 lbs

20/15 kcal Row

- rest 2 min between rounds

Monday 191104


Oly:

Hang Snatch

6 x 2 

-across @ 85% 1RM

Met Con:

AMRAP 15

3, 6, 9, 12 15, etc...

OH Squats, 105/75 lbs.

C2B Pull Ups

Sunday 191103


Rest Day- YOGA @ 10 a.m.

Saturday 191102


Met Con:

With a partner, switching as needed-

AMRAP 10

Cal Row

AMRAP 8

8 T2B

12 Push Ups

AMRAP 6

Devil Presses, 50/35 lbs.


Friday 191101


Happy Birthday, Coach Josh!!!

 Met Con:

"Open 20.4"

For Time

30 Box Jumps 24/20"

15 Clean & Jerks 95/65 lbs

30 Box Jumps 24/20"

15 Clean & Jerks 135/85 lbs

30 Box Jumps 24/20”

10 Clean & Jerks 185/115 lbs

30 Single-leg Squats

10 Clean & Jerks 225/145 lbs

30 Single-leg Squats

5 Clean & Jerks 275/175 lbs

30 Single-leg Squats

5 Clean & Jerks 315/205 lbs

- 20 min Time Cap

Thursday 191031


Happy Halloween!

Oly Tech:

5 Rounds-

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

-across @ 60-65% 1RM Snatch

Met Con:

4 Rounds, every 5 min.-

15/12 kcal Assault Bike

10 Hang Snatches, 75/55 lbs.

10 OH Squats, 75/55 lbs.

15 Burpees

Wednesday 191030


Strength:

Front Squat

7 x 3

-across @ 80-85% 1RM

Met Con:

6 RFT-

12 C2B Pull Ups

18 DB Snatches, 50/35 lbs.

Tuesday 191029


Oly:

EMOM x 7

1 Hang Squat Clean + 1 Squat Clean

-across @ 85% 1RM

Met Con:

20 min. clock

3 RFT-

90 DUs

30 kcal Row

15 S2OG, 115/75 lbs.

w/ remaining time, Max Weight Squat Clean


Monday 191028


Strength:

Back Squats

5 x 5 @ 80% 1RM

 

Met Con:

AMRAP 15

21 Wall Balls 20/14 lbs

15 Box Jumps 24/20"

9 MUs

Sunday 191027


Rest Day

Saturday 191026


Met Con:

For time, teams of 3-

300 DUs

60 C2B Pull Ups

45 Thrusters, 135/85 lbs. 

300 DUs

60 C2B Pull Ups

45 Thrusters, 165/105 lbs.

300 DUs

60 C2B Pull Ups

45 Thrusters, 185/125 lbs. 

Friday 191025


Open 20.3

For time-

21-15-9

Deadlifts, 225/155 lbs.

HSPUs

Then 21-15-9

Deadlifts, 315/205 lbs.

50 ft. Handstand Walk after each set

*9 min. cap