Workout of the Day

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Monday 190805


Oly Tech:

Snatch Balance

5 x 2

-climbing, start @ 65% 1RM Snatch

High Hang Squat Snatch

5 x 2

-across @ 65% 1RM Snatch

Met Con:

"Ringer 1"

For time-

30-20-10

Kcal Assault Bike

Toes to Rings

1 min. Rest then....

"Ringer 2"

For time-

15-10-5

Burpees to 6" target

OH Squats, 135/95 lbs.

Sunday 190804


Rest Day

Saturday 190803


Met Con:

For TimeĀ 

Teams of 3

2 Rounds

21 Squat Cleans 185/125 lbs

21 Synchro Burpees

400' Sled Push

 

21 Rope Climbs

 

2 Rounds

21 Squat Cleans 135/85 lbs

21 Synchro Burpees

400' Sled Push

- partition cleans and rope climbs as needed between athletes

 

Friday 190802


Strength:

Push Press

3 x 5, across @ 70-75% 1RM

Push Jerk

3 x 5, same weight as above

Met Con:

For time-

Buy In: 30 kcal Assault Bike

3 Rounds-

30 Wall Balls, 20/14 lbs.

15 Box Jump Overs, 24/20"

Buy Out: 30 kcal Assault Bike


Thursday 190801


Strength:

Deadlift

5 x 2 @ 85% 1RM

Met Con:

For time-

400m Run

50 DUs

35 Pull Ups

400m Run

50 DUs

25 C2B Pull Ups

400m Run

50 DUs

15 Bar MUs

Wednesday 190731


Strength:

OH Squat

4 x 3 @ 80% 1RM

Snatch

5 x 1

-work to a heavy set

Met Con:

"Open 12.2"

AMRAP 10

30 Snatches, 75/45 lbs.

30 Snatches, 135/75 lbs.

30 Snatches, 165/100 lbs.

Max Snatches, 210/120 lbs.

Tuesday 190730


Skill:

5 Rounds (not for time)-

200 ft. Farmer Carry

3-10 Strict HSPUs

Met Con:

AMRAP 12

18 GHD Sit Ups

15 KB Swings, 70/53 lbs.

12 KB Goblet Lunges, 70/53 lbs.

Monday 190729


Oly Tech:

7 Rounds-

1 Power Clean + 1 High Hang Squat Clean + 1 Split Jerk

-across @ 70%

Met Con:

4 RFT-

10 Thrusters, 135/95 lbs.

20 T2B


Sunday 190728


Rest Day- Yoga today at 10 am!!!

Saturday 190727


Met Con:

AMRAP 28

-with a partner

65/55/45 kcal Assault Bike

20 Bench Press, 155/95 lbs.

20 Cleans

Round 1- 95/65 lbs.

Round 2- 135/95 lbs.

Round 3- 185/125 lbs.

Round 4- 225/155 lbs.

Round 5- 245/175 lbs.

 

Friday 190726


Strength:

Deadlift

5 x 3

-across @ 80% 1RM

Met Con:

For time-

20-16-12-8-4

DB Front Squats, 50/35 lbs.

*35 ft. Handstand Walk after each set

Thursday 190725


Skill:

5 Rounds (not for time)-

8 Strict T2B

30 sec. GHD Hip Ext. Hold

Met Con:

2 RFT-

500m Row

40/30 kcal Assault Bike

800m Run