Workout of the Day

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Monday 190930


Oly:

5 Rounds-

1 Squat Clean + 3 Front Squats

-climbing, start @ 75%

Met Con:

3 RFT-

400m Run

25 kcal Row

25 Burpees

Sunday 190929


Rest Day

Saturday 190928


Met Con:

Teams of 3

5 Rounds

2 min Max kcal Assault Bike

2 min Max G2OH 45/35 lbs Plate

2 min Max C2B Pull-ups

* Switch partners as needed

Friday 190927


Oly Tech:

EMOM x 7

1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 70% 1RM

Met Con:

For time-

10-1

Stone to Shoulder, 115/95 lbs.

HSPUs

*after each round, 100 ft. empty low sled push


Thursday 190926


Strength:

Back Squat

1 x 3 @ 70% + 5 lbs.

1 x 3 @ 80% + 5 lbs.

1 x 3 @ 90% + 5 lbs.

Met Con:

AMRAP 12

12 T2B

9 Burpee Box Jump Overs, 24/20"

6 C&J, 185/125 lbs.

Wednesday 190925


Strength:

Deadlift

4 x 3

-across @ 85% 1RM

Met Con:

5 RFT-

400m Run

6 Ring MUs

Tuesday 190924


Oly:

OH Squats

3 x 3 @ 80-85%

Snatch

2 x 2 @ 80%

3 x 1 climbing

 

Met Con:

For Time

30-20-10

GHD Sit-ups

Single Arm DB Squat Snatches 50/35 lbs

Monday 190923


Skill:

EMOM x 10

35 ft. Handstand Walk

Or 2 Wall Walks

Met Con:

3 Rounds, 4 minutes to complete-

500m Row

60 DUs

Max Reps Thrusters, 105/75 lbs.

2 min. rest between Rounds


Sunday 190922


Rest Day

Saturday 190921


Met Con:

With a partner

AMRAP 28

20 T2B

10 Cleans 115/75 lbs

20 C2B Pull-ups

10 Snatches 115/75 lbs

- partition as needed

* Add 10 lbs after each completed round

Friday 190920


Strength:

Deadlift

4 x 5

-across @ 80% 1RM

Met Con:

For Time-

800m Run

50 ft. Double KB OH Lunge, 35/26 lbs.

400m Run

150 DUs

400m Run

50 ft. Double KB OH Lunge, 35/26 lbs.

800m Run

Thursday 190919


Skill:

Shoot Thru drills on coach's call

Met Con:

"Open 19.1"

AMRAP 15

19 Wall Balls, 20/14 lbs.

19 kcal Row