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
Fitness Workout of the day
From minutes 0-10
21-15-9 (8 min time cap)
Deadlifts 185/125lb
T2B
From minutes 10-20
10 min amrap-
15 KBs 53/35lb
25 sit-ups
Performance
Workout of the day
From minutes 0-10
21-15-9 (8 min time cap)
Deadlifts 245/165lb
T2B
From minutes 10-20
10 min amrap-
15 KBs 70/53lb
25 sit-ups
Monday
Strength:
Push press
5×5
Fitness Workout of the day
For time-
50-40-30-20-10
Du
20-16-12-8-4
DB Squats 35/25lb
Performance Workout of the day
For time-
50-40-30-20-10
Du
20-16-12-8-4
DB Squats 50/35lb
SKILL WORK:
Rope climb
Workout of the day
For time.
Run 200m
20 KBS 53/35#
2 Rope Climbs
Run 400m
20 KBS
4 Rope Climbs
Run 800m
20 KBS
4 Rope Climbs
Run 400m
20 KBS
2 Rope Climbs
Run 200m
*22 min cap*
Strength: Bench Press
Every 2 minutes for 16 minutes
5 Reps
*Build each set*
Workout of the day
4 Rounds- (16 min cap)
25/20 Cal Row
15 Thrusters 95/65#
5 Ring muscle ups