WORKOUT OF THE DAY – 3/30/17
Thursday, March 30th 2017 1.Strength Deadlift 4×5@80% 2.Conditioning 3RFT 35 Wallballs (20/14#) 75 DU/150 SU 7 Ring/Bar MU or 10 C2B or 14 PU
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Thursday, March 30th 2017 1.Strength Deadlift 4×5@80% 2.Conditioning 3RFT 35 Wallballs (20/14#) 75 DU/150 SU 7 Ring/Bar MU or 10 C2B or 14 PU
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Wednesday, March 29th 2017 1.Clean 3 Position Cleans Floor, Mid-Thigh, High Hang. Work Up To 70% For 5 Sets 2.Big Clean Complex 6 Sets of the following Complex High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push
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Tuesday, March 28th 2017 1.Skills Pull-ups Choose one of the following: A. 3 sets of 20 unbroken B. 4 sets of 15 unbroken C. 5 sets of 12 unbroken D. 6 sets of 10 unbroken Rest as needed between sets 2.Conditioning EMOMx15: Min 1: 50′ Overhead Walking Lunge w/Plate (45/25#) Min 2: Max Push-ups in
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Monday, March 27th 2017 1.Snatch 3 position snatch floor, mid-thigh, high hang in that order. 5 sets @65% 2. Conditioning “Marston” AMRAP 20: 1 Deadlift (405/285#) (315/195#) (225/105#) 10 T2B 15 Barbell Burpees or OPEN 17.5
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Sunday, March 26th 2017 CLOSED – RECOVER
WORKOUT OF THE DAY – 3/26/17 Read More »
Saturday, March 25th 2017 OPEN 17.5
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Friday, March 24th 2017 1.Burner Conditioning 5RFT 15 Burpees 50 Double-unders
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Thursday, March 23rd 2017 1.Back Squat 4×5@80% 2.Conditioning 7RFT: 9 Power Snatch (95/65#) 15 Wallballs (20/14#) 21 Double-unders
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Wednesday, March 22nd 2017 1.Clean 1RM In six minutes find your one-rep max barbell clean 2.Conditioning 2 Rounds 1 minute Max Burpees 1 minute Max rep Goblet Squats (53/35) (44/26) 1 minute KB Swings (53/35) (44/26) 1 minute Box Overs (24/20) 1 minute rest
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Tuesday, March 21st 2017 1.Snatch Barski Snatch (3 high-hang snatches without setting the bar down between reps) 5 working sets, go as heavy as you can with good technique 2.Conditioning For time: 25 min cap 30 Hang Squat Cleans (95/65#) 30 HSPU 30 Thrusters (95/65#) 30 Box Jumps (24/20) 30 Overhead Squats (95/65#) 30 Pull-ups
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