Workout of the Day

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Friday 190705


Strength:

Back Squat

1 x 3 @ 65%

1 x 3 @ 75%

1 x 3 @ 85%

4 x 3 @ 95%

Met Con:

3 RFT-

25 GHD Sit Ups

35 ft. Handstand Walk

5 Rope Climbs

Thursday 190704


Met Con:

"Saman"

8 Rounds

13 Deadlift 185/125 lbs

17 Wall Balls 20/14 lbs

400m Run

This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6, 2018.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.

Wednesday 190703


Strength:

Back Squat

1 x 3 @ 60%

1 x 3 @ 70%

1 x 3 @ 80%

2 x 3 @ 95%

 

Met Con:

For Time

50-40-30-20-10

Kcal Row

- 20 Box Jumps 24/20" after each set

 

Tuesday 190702


Oly:

Clean and Jerk

3 x 2

4 x 1

- climbing, starting @ 70% 1RM

 

Met Con:

AMRAP 13

11 C2B Pull-ups

9 OTB Burpees

7 Hang Cleans 155/105 lbs

5 S2OH 155/105 lbs


Monday 190701


Strength:

Back Squat

1 x 3 @ 60%

1 x 3 @ 70%

4 x 3 @ 80%

5 x 5 @ 90%

Met Con:

For time-

21-15-9

KB Swings, 70/53 lbs.

Push Ups

kcal Assault Bike

Sunday 190630


Rest Day

Saturday 160629


Met Con:

"Weigel WOD Wedding"

AMRAP 20

3 MUs

6 Snatches 115/75 lbs

9 Synchro Burpees

6 MUs

9 Snatches 115/75 lbs

12 Synchro Burpees

9 MUs

12 Snatches 115/75 lbs

15 Synchro Burpees

12 MUs

15 Snatches 115/75 lbs

18 Synchro Burpees....

- continue adding 3 reps

Then

9 min to Establish

1 RM Snatch (each partner)

Friday 190628


Strength:

Back Squat

1 x 3 @ 65%

1 x 3 @ 75%

1 x 4 @ 85%

4 x 5 @ 90%

 

Met Con:

2 Rounds

AMRAP 4

10 Thrusters 95/65 lbs

10 T2B

- 4 min rest


Thursday 190627


Benchmark:

1 mile Run

Met Con:

For time-

20 Devil Presses, 50/35 lbs.

60 DUs

20 DB Step Ups, 24/20"

60 DUs

20 DB Step Ups, 24/20"

60 DUs

20 Devil Presses, 50/35 lbs.

 

Wednesday 190626


Strength:

Back Squat

1 x 3 @ 65%

1 x 3 @ 75%

3 x 3 @ 85%

1 x 3 @ 90%

1 x 3 @ 95%

Met Con:

5 Rounds, every 3 min.-

20/16 kcal Row

25 Wall Balls, 20/14 lbs.

Tuesday 190625


Oly:

Snatch Grip Deadlift

5 x 2 @ 110% 1RM Snatch

Squat Snatch

5 x 2

- start at 70% 1RM

Met Con:

For time-

27-21-15-9

HSPUs

Box Jump Overs, 24/20"

C2B Pull Ups

Monday 190624


Strength:

Back Squat

1 x 4 @ 60%

1 x 4 @ 70%

1 x 4 @ 80%

1 x 3 @ 90%

2 x 4 @ 90%

 

Met Con:

2 Rounds

12 kcal Assault Bike

9 Clean and Jerk @ 185/135 lbs

2 Rounds

18 kcal Assault Bike

6 Clean and Jerk @ 225/165 lbs