WORKOUT OF THE DAY – 10/2/16
Sunday, October 2nd 2016 Closed – Rest Day
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Sunday, October 2nd 2016 Closed – Rest Day
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Saturday, October 1st 2016 Conditioning AMRAP 10 of: 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 Thrusters 10 SDHP (95/65) Midline 3 rounds of: Every 2 minutes on the 2 minutes Mins 1-2: 100 Double unders Mins 3-4: 30 Sit-ups Mins 5-6: 1 lap
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Friday, September 30th 2016 Barbell Conditioning With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 65% B. At the 10:00 EMOMx6: 3 Squat Clean and Jerks at 65% C. At the 20:00 Death by Kipping HSPU On the first minute do 1 hspu, 2 on the second, 3 on the third….
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Thursday, September 29th 2016 Conditioning 5 RFT: 21 Wall Balls 15 DUs 9 TTB Midline A. 3×20 weighted Abmat Sit ups B. 3×30 Good Mornings, 45#
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Wednesday, September 28th 2016 Snatch “Isabel” 30 Snatches for time, 135/95 Snatch Accessory Work 5×1 Snatch Pulls, Climbing Squat 3×2 Back Squat, across
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Tuesday, September 27th 2016 Clean and Jerk EMOMx10: 2 Power Cleans + 1 Split Jerk (across) “Cindy” AMRAPx20 5 pull ups 10 push ups 15 squats
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Monday, September 26th 2016 Conditioning 21-15-9 Power Cleans, 135/95 Dips 2 laps Rope Conditioning 50-40-30-20-10 DUs :20 rest between efforts Midline Ab trifecta
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Sunday, September 25th 2016 Closed – Rest Day
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Saturday, September 24th 2016 3 RFT: 21 DUs 15 HSPU 9 bar facing burpees 6 thrusters 135/95
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Friday, September 23rd 2016 Barbell Conditioning NOTE: This is the first week we are moving away from the power variations for these lifts. Next week we will decrease the loads, but the rep schemes get much spicier. With a running clock… At the 0:00 EMOMx8: 1 Squat Clean at 80% At the 12:00 EMOMx8: 1
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