Tuesday, July 3rd 2018 1. Front Squat A. 3×10 @70% B. 4×5 @80% C. 5×3 @90% D. 1RM 2. Conditioning 10 RFT 8 Wallballs (20/14) 6 Toes to Bar 4 Kipping Handstand Push-ups (15 sec Handstand Hold) OLY Class @ 7pm 1. Muscle Clean: 3×5 DB hammer curl into strict press while in a jerk […]
WORKOUT OF THE DAY – 7/3/18 Read More »
Monday, July 2nd 2018 1. Midline (Tabata Style) Hollow Hold Extension Hold (Superman) 2. Conditioning AMRAP 5: Buy-In: 60 DU/120 SU 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 40 DU/80 SU 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 20 DU/40 SU 6 Deadlifts (275/185) 6
WORKOUT OF THE DAY – 7/2/18 Read More »
Saturday, June 30th 2018 1. Conditioning Teams of 3 100/75 Calorie Row 75 Box Jump Overs (24″/20″) 75 Power Snatches (95/65) (65/45) 75 Thrusters (95/65) (65/45) 75 Chest to Bar Pull-ups 75 Thrusters (95/65) (65/45) 75 Power Snatches (95/65) (65/45) 75 Box Jump Overs (24″/20″) 100/75 Calorie Row OLY Class @ 11am 1. Snatch Balance
WORKOUT OF THE DAY – 6/30/18 Read More »
Friday, June 29th 2018 1. Conditioning ”Spin Doctor” AMRAP x 16: 30 DU/60 SU 15 Wallballs (20/14) 30 DU/60 SU 15 Kettlebell Swings (53/35) 2. Core Uber Abs
WORKOUT OF THE DAY – 6/29/18 Read More »
Thursday, June 28th 2018 1. Strict Press A. 3×10 @70% B. 4×5 @80% C. 5×3 @90% D. 1RM 2. Conditioning AMRAP x 15 2-4-6-8-10… S2OH (50% of established 1RM strict press) T2B OLY Class @ 7pm 1. Snatch: Work up to 80% and hit for 3 singles. 2. Clean and jerk: Work up to 80%
WORKOUT OF THE DAY – 6/28/18 Read More »
Wednesday, June 27th 2018 1. Power Clean and Jerk EMOM x 12 Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean and Jerk Build to heavy single, not max, for the day 2. Conditioning 5 RFT 5 Bar Muscle-Ups (15 Pull-ups) 12 Dumbbell Thrusters (50/35) (35/20)
WORKOUT OF THE DAY – 6/27/18 Read More »
Tuesday, June 26th 2018 1. Conditioning 1,000 Meter Row 30 Deadlifts (225/155) (185/125) 50 Bar Facing Burpees 2. Core Ab Trifecta OLY Class @ 7pm 1. Pause Snatch Balance: 4×3. Stay lighter on these and work speed and perfect bottom position. 2. Close Grip Snatches (slightly wider than clean grip): 4×3. Stay light and work
WORKOUT OF THE DAY – 6/26/18 Read More »
Monday, June 25th 2018 1. Back Squat A. 3×10 @70% B. 4×5 @80% C. 5×3 @90% D. 1RM 2. Conditioning “Bumblebee” AMRAP 7 Power Snatch (115/85) EMOM: 7 Wall Balls (20/14)
WORKOUT OF THE DAY – 6/25/18 Read More »
