Workout of the Day

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Monday 191209


Strength:

Bench Press, Max Reps @ 80% 1RM

Then-

10-10-8-6

DB Rows

12-12-10-8

DB Strict Press

Weighted Pull Ups

Met Con:

AMRAP 5

10 C&J, 95/65 lbs.

7 OTB Burpees

2 min. Rest

AMRAP 5

7 C&J, 135/95 lbs.

7 OTB Burpees

 

Sunday 191208


Rest Day

Saturday 191207


Met Con:

Teams of 3

2 Rounds

21 Rope Climbs

45 Snatches 115/85 lbs

60 C2B Pull-ups

45 Thrusters 115/85 lbs

- partition as needed

Friday 191206


Strength:

Back Squats

4 x 8 @ 70% 1RM

Deadlift

2 x 8 @ 70% 1RM

Met Con:

For Time

30-20-10

HSPUs

GHD Sit-ups


Thursday 191205


Strength:

10-10-8-6

Bench Press 50-70-75-80%

DB Row

12-12-10-8

DB Strict Press

Weighted Pull-ups

Met Con:

AMRAP 10

24 DB Snatches 50/35 lbs

12 T2B

Wednesday 191204


Oly Tech:

High Hang Squat Snatch

4 x 3 @ 60% 1RM Snatch

2 x 2 @ 65-70%

Met Con:

5 RFT-

10 kcal Bike

10 Burpees

5 Cleans, 185/125 lbs.

Tuesday 191203


Strength:

10-10-8-6

Bench Press @ 50-70-75-80%

Double DB Row

12-12-10-8

Double DB Strict Press

Weighted Pull Ups (or scale to DB High Pulls)

Met Con:

5 Rounds, every 2:00-

18/15 kcal Row @ Max Effort

Monday 191202


Strength:

Back Squat

4 x 6 @ 80% 1RM

Deadlift

2 x 6 @ 80% 1RM

Met Con:

AMRAP 8

30 DUs

15 Wall Balls, 20/14 lbs.


Sunday 191201


Rest Day

Saturday 191130


Met Con:

30 min Clock

- with a partner

100/85/70 kcal Assault Bike

100/85/70 kcal Row

150 Burpee Box Jump Overs 24/20”

w/ remaining time

1RM Clean and Jerk

Friday 191129


Core Work:

3 Rounds-

20 GHD Sit Ups

200 ft. Double KB Front Rack Carry

Met Con:

For time-

10-1

Squat Snatches, 115/85 lbs.

Ring Dips

Thursday 191128


Happy Thanksgiving!

(9 a.m. class ONLY today)

Met Con:

5 RFT-

75 DUs

50 BW Squats

30 Alt. DB Snatches, 50/35 lbs.