Workout of the Day

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Thursday 190425


Strength:

Front Rack Step Ups

4 x 10, 75/55 lbs.

Back Squat

1 x 5 @ 82.5% 1RM

Met Con:

4 RFT-

13 DB Front Squats, 50/35 lbs.

13 HSPUs

35 ft. Handstand Walk

Wednesday 190424


Oly:

Squat Snatch

2 x 2 @ 80% 1RM

2 x 2 @ 85%

2 x 1 @ 90%

Met Con:

For time-

3 Rounds

  12 kcal Assault Bike

  12 Deadlifts, 225/155 lbs.

3 Rounds

  8 kcal Assault Bike

  8 Deadlifts, 295/205 lbs.

Tuesday 190423


Oly:

7 Rounds-

2 Push Press + 1 Push Jerk

-climbing, start @ 60-65% 1RM Push Press

Met Con:

AMRAP 14

7 C&J, 135/95 lbs.

7 OTB Burpees

14 C2B Pull Ups

Monday 190422


Strength:

Seated Box Jumps

7 x 3 @ 24/20"

Back Squat

1 x 5 @ 80% 1RM

Met Con:

For time-

50 kcal Row

5 Rounds-

30 BW Squats

15 Push Ups


Sunday 190421


HAPPY EASTER!

Rest Day

Saturday 190420


Met Con:

With a partner, for time-

40 HSPUs

  3 Rounds-

  40 GHD Sit Ups

  40 OH Lunges, 115/75 lbs.

40 HSPUs

  3 Rounds-

  20 Ring MUs (scale: 30 Ring Dips)

  40 Front Rack Lunges, 115/75 lbs.

40 HSPUs

*partition reps as needed

Friday 190419


Strength:

Back Squat

4 x 5 @ 70%

1 x 3 @ 75%

2 x 2 @ 80%

1 x 1 @ 90%

 

Met Con:

For Time

21-15-9

C2B Pull-ups

KB Swings 70/53 lbs

kcal Assault Bike

Thursday 190418


Oly:

5 Rounds

5 UB Power Cleans @ 70-75%

 

Met Con:

For Time

400m Run

15 Snatches 135/95 lbs

400m Run

12 Snatches 135/95 lbs

400m Run

9 Snatches 135/95 lbs


Wednesday 190417


Strength:

Back Squat

3 x 8 @ 65%

1 x 5 @ 70%

2 x 2 @ 75%

1 x 1 @ 80%

Met Con:

For time-

50 Wall Balls, 20/14 lbs.

  30-20-10

  T2B

  DB Deadlift, 50/35 lbs.

50 Wall Balls, 20/14 lbs.

Tuesday 190416


Gymnastics Skill:

4 Rounds-

3-7 Tempo Ring Dips (2211)

Rest as needed between sets

Then,

3 x 8 Close Grip Push Ups

Rest as needed between sets

Met Con:

AMRAP 13

13 kcal Row

13 Burpee Box Jump Overs, 24/20"

Monday 190415


Strength:

Back Squat

3 x 8 @ 65%

1 x 5 @ 70%

2 x 2 @ 75%

1 x 1 @ 80%

Met Con:

5 RFT-

60 DUs

15 C&J, 95/65 lbs.

1 min. Rest

Sunday 190414


Rest Day