Workout of the Day

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Wednesday 200129


Strength:

Back Squats

3 x 10 @ 65% 1RM

 

Met Con:

For Time

20 Thrusters 135/95 lbs

40 C2B Pull-ups

20 Hang Cleans 135/95 lbs

40 HSPUs

10 Thrusters 135/95 lbs

20 C2B Pull-ups

10 Hang Cleans 135/95 lbs

20 HSPUs

Tuesday 200128


Strength:

15 min. to establish 1RM Deadlift

Met Con:

AMRAP 16

100/80 kcal Row

70/50 kcal Bike

In remaining time,

Max rep Devil Presses, 50/35 lbs.

Monday 200127


Oly Tech:

Snatch Balance

4 x 2 @ 75% 1RM Snatch

then, 

EMOM x 7

1 Hang Squat Snatch @ same weight

Met Con:

3 RFT-

90 DUs

15 S2OH, 155/105 lbs.

Sunday 200126


Rest Day


Saturday 200125


Met Con:

Teams of 4

2 Rounds

40 Shuttle Runs

30 Synchro Burpees

40 Synchro Thrusters 105/75 lbs

2 Rounds

40 Shuttle Runs

30 Synchro Burpees

40  Synchro Clean & Jerks 105/75 lbs

- Shuttle Runs 1 athlete at a time, Thrusters and C & J are 2 athletes, Burpees are all 4

 

Friday 200124


Strength:

Front Squats

4 x 7 @75% 1RM

 

Met Con:

5 Rounds

6 Ring MUs

9 Deadlifts 275/185 lbs

Thursday 200123


Oly:

7 Rounds

1 Squat Snatch +

1 OH Squat

- climbing from 70%

 

Met Con:

2 Rounds

15 Snatches 95/65 lbs

20 C2B Pull-ups

25 GHD Sit-ups

2 Rounds

10 Snatches 135/95 lbs

20 Pull-ups

25 GHD Sit-ups

Wednesday 200122


Strength:

Good Mornings

3 x 10

 

Met Con:

For Time

50-40-30-20-10

Wall Balls

- 15 Box Jump Overs 24/20"

after each round


Tuesday 200121


Strength:

15 min to establish:

1RM Back Squat

 

Met Con:

"2020 Nutrition Challenge Benchmark"

AMRAP 15

18 kcal Row

12 T2B

6 Squat Cleans L1 185/125 lbs, L2 135/95 lbs, L3 95/65 lbs

-L3 may scale to Knee Raises

 

Monday 200120


Oly:

Split Jerk w/ 2 sec pause in bottom of dip

7 x 2

- start @55% 1RM and climb no higher than 70%

 

Met Con:

For Time

21-15-9

HSPUs

OH Squats 95/65 lbs

Sunday 200119


Rest Day

Saturday 20118


Met Con:

With a partner

30 kcal Assault Bike

10 KB Swings 70/53 lbs

10 Push-ups

30 kcal Assault Bike

20 KB Swings 70/53 lbs

20 Push-ups

30 kcal Assault Bike

30 KB Swings 70/53 lbs

30 Pushups....

- add 10 reps to swings and push-ups with each round

- switch as needed