WORKOUT OF THE DAY – 1/19/17
Thursday January 19th 2017 1. Clean & Jerk 65%/2 70%/2 75%/2 80%/1 85%/1 2. Conditioning AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#)
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Thursday January 19th 2017 1. Clean & Jerk 65%/2 70%/2 75%/2 80%/1 85%/1 2. Conditioning AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#)
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Wednesday January 18th 2017 1. Barbell Conditioning 6 RFT: 3 Hang Squat Cleans (above knee) (205/145#) (155/105#) (115/75#) 1 Push Press 3 Low Hang Squat Cleans (below knee) 1 Push Jerk 3 Squat Cleans 1 Split Jerk *Rest 1:30 after each round **Attempt to go unbroken each round 2. Midline Ab Trifecta
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Tuesday January 17th 2017 1. Skills Double Unders 2. Conditioning AMRAP 4: 27 Cal Row/Airdyne 27 Burpees 27 Chest-to-Bar Pull-ups Rest 4:00 AMRAP 4: 21 Cal Row/Airdyne 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Cal Row/Airdyne 15 Burpees 15 Pull-ups
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Monday January 16th 2017 NO 6AM CLASS 1. Snatch 60%/4 65%/4 70%/4 (75%/4)2 2. Back Squat 60%/4 70%/4 75%/4 (80%/4)2 3. Conditioning 10RFT: 7 SDHP (95/65#) 7 Front Squats 7 Push Jerks
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Sunday, Jan 15th 2017 Closed – Rest Day
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Saturday, Jan 14th 2017 1. Strength Conditioning 20 Thrusters (135/95) (95/65) Rest 3 Min 15 Thrusters (185/135) (115/80) Rest 3 Min 9 Thrusters (205/145) (135/95) 2. Condtitioning EMOMx5: 12 Hang Power Cleans (135/95) Directly into: EMOMx5: 12 Hang Push Jerks (135/95) Directly into: EMOMx5: 12 TTB Directly into: 3RFT: 21-15-9 Burpees 42-30-18 Wallballs (20/14)
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Friday, Jan 13th 2017 1. Back Squat 60%/3 70%/3 (75%/3)2 (80%2)2 2. Conditioning Buy-in: Sumo Deadlift High pull x 30 (115/80) Directly into: 21-15-9 OHS (115/80) KB Swings (53/35) 3. Core Ab Trifecta
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Thursday, Jan 12th 2017 1. Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1) 2 sets 2. Clean Pull (85% x 3) 4 sets 3. Conditioning AMRAP 20: 5 Bar Muscle-ups 10 Chest Slapping Push-ups 15 Air Squats 20 DUs/40 SUs
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Wednesday, Jan 11th 2017 Conditioning “Run BMC” 20 DUs/40 SUs 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 40 DUs/80 SUs 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 60 DUs/120 SUs 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 80 DUs/160 SUs
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Tuesday, Jan 10th 2017 1. Conditioning “Bouncy House” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max DU/SU Rest 4:00 AMRAP 4: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) 6 Jerks (135/95#) Time remaining: Max DU/SU Rest 4:00 AMRAP 4 1 Round: 12
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