Strength:Bench press
6-6 -4-4-2-2
70% & build
Workout of the day
Fitness
12 min Amrap
12 single arm DB hang clean and jerk 40/25lb(6 each arm)
6 Ring Dips
*Performance *
12 min Amrap
12 single arm DB hang clean and jerk 50/35lb(6 each arm)
3 Muscle up
Strength:Deadlift
8-8-8-4-4-4
Start @60% & build
Workout of the day
Fitness
6 Rounds for time- (15 min cap)
40 Du
16 DB Lunges 40/25lb
Performance 50/35lb
Olympic:Squat cleans
1 every :30 seconds for 15 minutes
Workout of the day
Fitness
For time
21-18-15-12-9-6-3
Russian Kbs 53/35#
DB Squats 35/25#
Performance
For time-
21-18-15-12-9-6-3
Russian Kbs 70/53lb
DB Squats 50/35lb
Rx+ 70/53#
Workout of the day
“Fight gone bad”
3 rounds
1 min max wall balls
1 min max sdhp 75/55#
1 min max box jumps 24/20”
1 min max push press 75/55#
1 min max row
1 min rest
Workout of the day
Fitness
4 rounds
50 Du
15 Pull-ups
25 sit-ups
15 Power cleans 95/65lb
Performance
4 rounds
50 Du
15 Chest to bar pull-ups
25 sit-ups
15 Power cleans 115/85lb
Accessory work-
3 rounds not for time
25 Banded pull aparts
1 min plank/hollow hold
Strength:Back Squat
Every two minutes or 12 minutes five reps
Workout of the day
13 min amrap-
25/20 cal row/bike
25 Wall balls 20/14#
Olympic: Snatch
1 snatch every :30 seconds for 15 minuets
Workout of the day
14 min amrap- *compare from January 29th*
8 BBJO 24/20”
12 SDHP 75/55#
Rx+ 95/65#
Strength:
Back squats
5 reps every 2 minutes for 12 minutes
(50%,60%,65%,70%,75%,80%)
4 Rounds for time-
Run 400m
15 Thrusters 95/65#
Rx+ 105/75#
Wednesday
Fitness/Performance
Workout of the day
For time-
Row 1000m
7 rounds of:
5 Pull-ups
10 Push ups
Row 1000m