Wednesday 10/11

Workout of the day
Wednesday
6x400m Run w/ 2 minutes of rest

For time-
50 Wall Balls 20/14#
20 Power Cleans 115/80#
50 Wall Balls

Tuesday 10/10

Workout of the day
EMOM for 12 minutes
Alternating
5-10 Handstand push-ups
5-10 Pull-ups

Metcon: AMRAP 14 Minutes
200 meter row
15 DB Push Press 35/25lb
10 T2B

Monday 10-9

Strength
Snatch
10-8-6-4-2-1
96/65#, 105/75#, 125/85#, 145/100#, 165/110#, 185/125#

Details

Friday 10/6

1. Workout of the day

Details

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)

Details

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