Workout of the Day

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Thursday 200813


Warm Up:

3 Rounds-

10 PVC Pass Thrus

10 PVC Good Mornings

10 PVC Thrusters

5 Yoga Push Ups

*Lat/Front Rack Stretch

Strength:

EMOM x 10

2 Squat Cleans & Jerks

Met Con:

For time-

21-15-9

Thrusters, 135/95 lbs.

OTB Burpees

Wednesday 200812


Warm up:

15-12-9

Tuck Jumps

BW Squats

Good Mornings

Then

2 min Puppy Dog

Midline:

3 Rounds

12 Angel Presses

45 sec Side Plank (right)

12 Russian Swings

45 sec Side Plank (left)

Met Con:

4 Rounds

24 DB Snatches 

24 Push-ups

24 Box Jumps

Tuesday 200811


Warm Up:

2 Rounds-

1 min. Bike/Row

10 Cossack Squats

10 Plank Rotations

10 Pass Thrus

Then sit in bottom of squat for 90 sec.

Strength:

Front Squat

5 x 5

Met Con:

AMRAP 12

kcal Bike/Row

*Every 3 min., starting at 0:00, do 20 Ab Mat Sit Ups + 10 C&J, 105/75 lbs.

Monday 200810


Warm up:

2 Rounds

30 Jumping Jacks

10 Rotational Lunges

10 SDHP 

10 Cuban Presses

Oly:

7 Rounds

3 Push Presses + 

2 Push Jerks +

1 Split Jerk

Met Con:

For Time

800m Run

30 Deadlifts 185/125 lbs

800m Run

30 Deadlifts 185/125 lbs

800m Run


Sunday 200809


Rest Day

Saturday 200808


Warm up:

2 Rounds-

1 min. Row/Bike

10 Leg Swings

10 Med Ball Deadlifts

Then, 5-1 Walkout Push Ups

Met Con:

6 Rounds

40/32 kcal Row/Bike

400m Run

20 Ball Slams

Friday 200807


Warm up:

2 Rounds

30 Jumping Jacks

10 SDHP

10 Rotational Lunges

10 Yoga Push-ups

Skill:

5 Rounds

4 Turkish Get-ups

10 Renegade Rows

Met Con:

For Time

400m Plate Carry

4 Rounds

20 Box Jumps

20 Mountain Climbers

400m Plate Carry

Thursday 200806


Warm up:

3 Rounds

10 BW Squats

10 Rotational Reaches in Squat

10 Sot Presses

10 Good Mornings

Oly:

10 Rounds

2 Snatch Balances +

1 High Hang Squat Snatch

Met Con:

For Time

30 Snatches 95/65 lbs

60 OH Lunges 95/65 lbs

30 Snatches 95/65 lbs

60 Sit-ups


Wednesday 200805


Warm up:

15-12-9

SDHP

Push-ups

BW Squats

Then

2 min Puppy Dog

Skill:

5 Rounds

Every 1:30 complete

5 Strict HSPUs +

7 Kipping HSPUs

Met Con:

3 Rounds

30 KB Swings

20 OTKB Burpees

 

Tuesday 200804


Warm up:

2 Rounds

30 Jumping Jacks

20 Reaching Lunges

10 Cuban Presses

Front Rack Mobility

Strength:

Min 1-3: 1 Power Clean + 4 Thrusters

Min 4-6: 1 Power Clean + 3 Thrusters

Min 7-9: 1 Power Clean + 2 Thrusters

- increasing weight

Met Con:

5 Rounds

5 Squat Cleans 185/125 lbs

5 S2OH 185/125 lbs

60 DUs

 

 

Monday 200803


Warm Up/Mobility:

2 Rounds-

30 sec. High Knees

30 sec. Butt Kickers

10 Leg Swings (each leg, direction)

10 Pass Thrus

20 Shoulder Taps

*Sit in bottom of squat for 1 minute

*Ankle Circles

Skill:

Run 10 minutes

Rest 5 minutes

Run 10 minutes

Met Con:

10 RFT-

10 Jump Squats

7 Push Ups

Sunday 200802


Rest Day