DAILY WORKOUT

Wednesday, October 16, 2019

STRENGTH 3x5 Power Snatch* *Today's goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM. BENCHMARK WORKOUT "POWER + AMANDA" FOR TIME 11-9-7-5 Power Snatch (135/95)|(95/65) Bar Muscle-Up -15:00 Hard Cap- GOAL...

Tuesday, October 15, 2019

WORKOUT EMOM x 24 MINUTES MIN 1 - 2-3 Front Squats (Athlete Choice, Heavy) MIN 2 - 12/10 Cal Bike MIN 3 - 2-3 Rope Climbs MIN 4 - :45 Static Hold (Athlete Choice**) **Options for Static Hold... Hollow Hold Superman Hold Plank Hold L-Sit Wall-Sit Tuck Hold Bar Hang...

Monday, October 14, 2019

STRENGTH ON A 12:00 RUNNING CLOCK... Establish 10RM Push Press* *Max 2 attempts at 10RM WORKOUT EVERY 4:00 x 3 SETS 15 Burpee Over Bar 20 Push Press (115/75)|(75/55) 30 Box Jump (20 or less) OPTIONAL FINISHER FOR TIME* Hit a 4th Set of the Workout! *Rest at least 3:00...

Sunday, October 13, 2019

PARTNER WORKOUT* IN TEAMS OF 3... AMRAP x 10 MINUTES Max Bench Press (135/95)|(95/65) -Rest 3:00- AMRAP x 10 MINUTES Max 100m Sprints -Rest 3:00- AMRAP x 10 MINUTES Max DB "Lungesters" (40/30)|(30/20)** **1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1...

Saturday, October 12, 2019

BENCHMARK WORKOUT "FILTHY 50" FOR TIME 50 Box Jump (24) 50 Jumping Pull-ups 50 Kettlebell Swings (35/26) 50 Walking Lunges 50 Knees to Elbow 50 Push Press (45/35)|(35/15) 50 Plate Good Mornings (25/15)|(15/10)* 50 Wall Balls (20/14)|(14/10) 50 Burpees 50 Double Unders...

Thursday, October 10, 2019

RECOVERY WORKOUT* EMOM x 10 MINUTES MIN 1 -- AMRAP of 10 Double Unders + 5 Double DB Snatch (light) MIN 2 -- Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 -- AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press MIN 2 -- Row or Bike,...

Wednesday, October 9, 2019

STRENGTH 5x3 Power Clean* *Today's goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM. WORKOUT "ELIZA-PLUS" FOR TIME 27-21-15-9 Power Clean (135/95)|(95/65) Ring Dip or HR Push-up OPTIONAL FINISHER 3...

Tuesday, October 8, 2019

WORKOUT AMRAP x 20 MINUTES 400m Row* 15 Up-Downs 10 Strict Pull-ups *Row increases 50m every round (400, 450, 500...). Reset the rower before the start of each round. GOAL – We are aiming for 4-5 rounds in the AMRAP today. Starting at 400m, we are increasing the...

Monday, October 7, 2019

STRENGTH ON A 15:00 RUNNING CLOCK... Establish 10RM Front Squat* *Max 2 attempts at 10RM WORKOUT FOR TIME 20 Front Squat (135/95)|(95/65) 40 Sit-ups 40 Plate OH Step-Back Lunges (25/15)|(15/10)* 15 Front Squat (155/105)|(115/75) 30 Sit-ups 30 Plate OH Step-Back Lunges...

Sunday, October 6, 2019

WORKOUT FOR TIME 800m Run 13 HSPU (or DB Push Press) 13 DB Muscle Clean (50/35)|(35/25)* 13 Box Jumps (30/24) 400m Run 13 HSPU (or DB Push Press) 13 DB Muscle Clean (50/35)|(35/25)* 13 Box Jumps (30/24) 200m Run 13 HSPU (or DB Push Press) 13 DB Muscle Clean...

Saturday, October 5, 2019

WORKOUT 3 SETS FOR REPS AMRAP x 3 MINUTES Russian KB Swing (70/53)|(53/35) into... AMRAP x 3 MINUTES Up-Down + Pull-Up* *1 Up-Down + 1 Pull-up = 1 Rep into... AMRAP x 3 MINUTES Single DB Box Step-Up (50/35)|(35/25) -Rest 3:00 b/t Sets- COOL DOWN 3:00 Slow Pedal on...

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