4/9

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

 

 

 

Wednesday 4/4

Olympic:Squat clean 1 squat clean every :20 for 3 minutes 1: minute rest/ increase weight 1 squat clean every :20 for 3 minutes Rest 1:minute /increase weight 1 squat clean every :20 for 3 minutes Workout of the day For time 10-8-6-4-2- Deadlifts 225/155# Bar Facing Burpees Rest 2 minutes For time 2-4-6-8-10- Deadlifts 225/155#…

Monday 4/2

Workout of the day

For time
Row 1000m

Rest 2 minutes

6 min amrap-
2 DB step back lunges 50/35#
DB Farmer carry
*add 2 lunges after each farmer carry *(2,4,6,8,10,etc)

Accessory work-
3 rounds of:
1 min on, 1 min off
Plank
Superman Hold
Wall sit

 

Friday 3/30

F Skill Work 15 Minuets Workout for the day For time 15 Power Cleans 135/95# 2 Rope Climbs 30 Russian KBS 53/35# 12 Power Cleans 155/105# 2 Rope Climbs 24 Russian KBS 9 Power Cleans 185/125# 2 Rope Climbs 18 Russian KBS 6 Power Cleans 205/145# 2 Rope Climbs 12 Russian KBS 3 Power Cleans…

Wednesday 3/28

Workouts of the day 1 Round for time- 60 Sumo Deadlift High Pull 75/55# 40 Hand Release Push ups 20 Box Jump overs *rest 90 seconds 2 Rounds for time 30 Sumo Deadlift High Pull 75/55# 20 Hand Release Push ups 10 Box Jump overs *rest 90 seconds 4 Rounds for time- 15 Sumo Deadlift…