Workout of the Day

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Monday 200720


Warm Up/Mobility:

3 Rounds-

30 sec. High Knees

30 sec. Butt Kickers

5 Yoga Push Ups (pedal feet at top)

10 Cuban Presses

10 Leg Swings

Strength:

4 Rounds (each side)-

3 Strict Press + 5 Push Press + 7 Push Jerks

-Rest 90-120 seconds between rounds

Met Con:

6 RFT-

200m Run

15 SDHP

20 Russian Twists

Sunday 200719


Rest Day

Saturday 200718


Warm up:

3 Rounds

200m Run

10 BW Squats

10 Squat Rotational Reaches

10 Shoulder Taps

Met Con:

For Time:
100 Back Squats 95/65 lbs
- partner must hold barbell in back rack
100 Front Squats 95/65 lbs
- partner must hold barbell in front rack
100 OH Squats 95/65 lbs
- partner must hold barbell overhead
100 Burpees
- partner must be in plank position
Switch where needed

Friday 200717


Warm up:

15-12-9

Toy Soldiers

Push-ups

Samson Lunges

Plank Rotations

Gymnastics:

EMOM x 7

3-8 Strict HSPUs

Met Con:

For Time

400m Run

20 Devil Press

800m Run

40 Devil Press

800m Run

20 Devil Press

400m


Thursday 200716


Warm up:

 Rounds

10 PVC OH Squats

10 PVC Pass Thrus in Squat

10 Cuban Press

10 Rotational Lunges

Oly:

Snatch Balance

5 x 3

Hang Squat Snatch

5 x 2

Met Con:

"DT"

5 Rounds

12 Deadlifts 155/105 lbs

9 Hang Power Cleans 155/105 lbs

6 Push Jerks 155/105 lbs

Wednesday 200715


Warm Up:

3 Rounds-

200m Run

10 Cossack Squats

10 OH Rotational Reaches

5 Yoga Push Ups

Skill:

5 Rounds-

18 Plank Up Downs

18 V-Ups

Met Con:

3 RFT-

20 S2OH (right)

20 Jumping Lunges

20 S2OH (left)

20 Jumping Lunges

Tuesday 200714


Warm up:

3 Rounds

30 Jumping Jacks

10 PVC Pass Thrus

10 Bar Front Squats

10 Bar SDHP

Strength:

6 Rounds

1 Squats Clean +

5 Front Squats @ 70-75% 1RM Clean

Met Con:

For Time

2 Rounds

15 Snatches 95/65 lbs

30 BW Squats

60 DUs

2 Rounds

10 Snatches 115/85 lbs

30 BW Squats

60 DUs

Monday 200713


Warm up:

2 Rounds

400m Run

15 Broomstick Good Mornings

15 Broomstick Pass Thrus

10 Yoga Push-ups

Oly:

7 Rounds (each side)-

3 Hang Power Snatches + 3 OH Squats + 3 Hang Squat Snatches

Rest 1:30 between rounds

Met Con:

5 Rounds

24 DB/KB Deadlifts

12 DB/KB Floor Press

12 Broad Jumps


Sunday 200712


Rest Day

Saturday 200711


Warm up:

3 Rounds

20 Jumping Jacks

10 Rotational Lunges

10 Cossack Squats

10 Cuban Presses

Met Con:

For Time

50 Thrusters 75/55 lbs

1 mile Run

30 Clean and Jerk 75/55 lbs

1 mile Run

50 OTB Burpees

- At Home Version

50 DB/KB Thrusters

1 mile Run

50 DB/KB Clean and Jerk

1 mile Run

50 OTDB Burpees

Friday 200710


Warm Up/Mobility:

2 Rounds-

30 Jumping Jacks

10 Toy Soldiers

10 Hollow Rocks

5 Yoga Push Ups

* 1 min. Pigeon Stretch, each side

Skill:

8 Rounds, every 1:30-

3 Wall Walks

Met Con:

For time-

50-40-30-20-10

DB Snatches (alt.)

*25 Box Jumps after each round

Thursday 200709


Warm up:

15-12-9

BW Squats

Push-ups

PVC Good Mornings

PVC Pass Thrus

Midline:

4 Rounds

20 Russian Twists

10 Barbell Rollouts

Met Con:

EMOM x 16

Min 1: 16 Deadlifts 155/105 lbs

Min 2: 12 Back Rack Lunges 155/105 lbs

Min 3: 8 S2OH 155/105 lbs

Min 4: Rest