Thursday 10/5
Workout of the day
Strength : Deadlift
1 Rep max
Metcon: 10 min AMRAP
15 Box jumps 24/20″
12 Overhead Squats 95/65lb
9 T2b
Wednesday 10/3
Workout of the day
Strict pull-ups
7×6
Metcon: For Time
800 meter run
20 DB clean & jerks 50/35lb
600 meter run
15 DB clean & jerks
400 meter run
10 DB clean & jerks
200 meter run
5 DB clean & jerks
*18 min Cap*
Tuesday 10/3
Bench Press to max
E2MOM for 16 minutes (40% X 5, 50% X 5, 60% X 4, 70% X 3, 80% X 1, 90% X 1, 101% X 1)
MONDAY 10/2
Workout of the day
Strength: Back squat
16 min Establish 1Rep max
Metcon: 30-20-10
SDHP 95/65lb
Bar facing burpees
Friday 9/29
Workout of the day
Olympic: Clean & Jerk
10-8-6-4-2-1
105/75lb 125/85lb 145/100lb 1
65/115lb 185/125lb 205/145lb
Metcon: AMRAP 10 minutes
30 Double unders
12 Toes to bar
Thursday 9/28
Workout of the day
Conditioning: Teams of 3
3 Rounds
3 min max effort Row
3 min max effort Assault Bike
*3 minute rest*
- Score is total meter row & distance bike*
Accessory work: 4 rounds NFT
10 DB curls
10 Strict Kettlebell high pull
15 Banded press downs
Wednesday 9/27
Workout of the Day
Strength/Core: 5 Rounds
8-10 Strict pull-ups *weighted if possible*
:30 sec Hollow hold
*Rest :90 sec between rounds*
Metcon: 21-15-9-3
Deadlift 225/155lb
DB Thrusters 45/25lb
*100 meter run after each round*
Tuesday 9/26
Strength: Bench Press
Every 2 minutes x 16 minutes
2 reps start @ 65% of 1RM
Metcon: For Time
2 Rounds
40 Cal Row
20 Power Snatch 115/80 lb
4 Muscle ups
MONDAY 9/25
Workout of the day
Strength: Front squat
Every 2 minutes x 16 minutes
2 reps starting @65% of 1Rm
*Build as you feel*
Metcon: Amrap 10 minutes
16 box jumps 24/20″
12 DB lunges 35/25lb
8 DB hang cleans