Workout of the Day

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Thursday 191024


Oly Tech:

EMOM x 5

2 High Hang Squat Cleans

EMOM x 5

2 Hang Squat Cleans

EMOM x 5

2 Squat Cleans

-all @ 60% 1RM Clean

Met Con:

For time-

3 Rounds

  15 Box Jump Overs, 24/20"

  12 Hang DB C&J, 50/35 lbs. (6 on right, 6 on left)

2 Rounds

  30 Ab Mat Sit Ups

  50 ft. DB Lunge, 50/35 lbs. 

1 Round

  500m Row

Wednesday 191023


Midline:

4 Rounds

100' KB Front Rack Carry

10 Good Mornings

 

Met Con:

4 Rounds

15 kcal Assault Bike

25 Wall Balls 20/14 lbs

- rest 2 min

Tuesday 101022


Strength:

OH Squats

5 x 1 @ 85-90% 1RM

 

Oly:

Snatches 

5 x 1 (climbing)

 

Met Con:

For Time

30/25 kcal Row

15 Snatches 115/75 lbs

30/25 kcal Row

30 OH Squats 115/75 lbs

30/25 kcal Row

15 Snatches 115/75 lbs

Monday 191021


Skill:

EMOM x 7

3-10 C2B Pull-ups

 

Met Con:

5 Rounds

7 Strict HSPUs

14 Deadlifts 205/145 lbs

21 Burpees


Sunday 191020


Rest Day

Saturday 191019


Barbells for Boobs

Met Con:

"Helen meets Grace"

For Time

-with a partner

3 Rounds

400m Partner Run

21 KB Swings 70/53 lbs

12 Bar MUs

Then-

30 Clean and Jerks 185/125 lbs

Friday 191018


"Open 20.2"

AMRAP 20

4 Thrusters 50/35 lbs

6 T2B

24 DUs

 

Thursday 191017


Skill:

3 Rounds

30 sec Hollow Rock

30 sec Rest

30 sec Plank Hold

30 sec Rest

30 sec GHD Hip Extension

30 sec Rest

 

Met Con:

AMRAP 20

20/16 kcal Row

20 Burpees

20/16 kcal Assault Bike

20 Clean and Jerk 75/55 lbs


Wednesday 191016


Oly Tech:

8 Rounds, every 1:30-

2 Power Snatches + 3 OH Squats

-across @ 65% 1RM Snatch

Met Con:

For time-

150 DUs

70 Double DB Step Ups, 50/35 lbs. @ 20"

150 ft. Handstand Walk (must be completed in minimum 5 ft. sections)

Tuesday 191015


Strength:

Deadlift 

3 x 5 @ 85% 1RM

Met Con:

2 Rounds

12/9 kcal Assault Bike

15 T2B

12/9 kcal Assault Bike

12 C2B Pull-ups

12/9 kcal Assault Bike

9 Bar MUs

Monday 191014


Oly:

6 Rounds-

1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk

-climbing, start @ 75% 1RM

Met Con:

For time-

30 HSPUs

30 kcal Row

15 Squat Cleans, 135/85 lbs.

20 HSPUs

20 kcal Row

10 Squat Cleans, 185/125 lbs.

10 HSPUs

10 kcal Row

5 Squat Cleans, 225/155 lbs.

Sunday 191013


Rest Day