Workout of the Day

Friday 1/27/17

Strength-

Pendalay Rows

5×5 Add Weight each set

Conditioning-

Overhand Dead Lift- RX 205/135 Endurance 135/95

KB Swing- RX 70/53 Endurance-53/35

20 OH DL, 400m Run, 10 KB Swings

16 OH DL, 300m Run, 15 KB Swings

10 OH DL, 200m Run, 20 KB Swings

Thursday 1/26/17

Strength-Ring Dips – Strict Pull-ups – Pistols

Stay with strict as long as you can and then go to kipping for RD and PU.  Use a band if needed.

10- RD, Strict PU, Pistols

8- RD, Strict PU, Pistols

6- RD, Strict PU, Pistols

4- RD, Strict PU, Pistols

2-RD, Strict PU, Pistols

Conditioning- Press, Thruster, Row, HSPU/DU

4 RDS – Every 5:00 only working until 4:30

20- Press 45/35

25- Thruster 45/35

30/25- Cal Row

Max HSPU or DU until 4:30

Tuesday 1/24/2017

Strength:

Hang Clean + Front Squat + Shoulder to Overhead

0:00-2:00, 6 HC + 5 FS + 4 STOH @40%

2:00-4:00, 5 HC + 4 FS + 3 STOH @50%

4:00-6:00, 3 HC + 2 FS + 1 STOH @60%

6:00-8:00, 6 HC + 5 FS + 4 STOH @50%

8:00-10:00, 5 HC + 4 FS + 3 STOH @60%

10:00-12:00, 3 HC + 2 FS + 1 STOH @ 70%

Conditioning:

AMRAP 12:00

24- V-ups on box or Strait Leg Sit-ups

12- Burpee Box Jump Overs 24”/20”

6- Hang Squat Cleans 115/75 95/55

3- STOH

Monday 1/23/17

Strength_

Back Squat

1-1-1-1-1 @ 90%

Conditioning/Skill

Every 2:00 with a 25 Double Under buy in at the beginning of each round perform a set of Overhead Squats and Chest to Bar pull-ups.  Add 3 C2B and 3 OHS to each round and continue this until you cannot achieve the work required.  At this point continue your 25 DU every 2:00 until the last person in class is done.

RX 95/65 – Endurance 75/45 – Scaled 45/25

0:00-2:00, 25 DU +3OHS +3C2B

2:00-4:00, 25 DU +6OHS + 6C2B

4:00-6:00, 25 DU +9OHS + 9C2B

3 x :30 L-Sit Hold on rings or boxes

Saturday 1/21/17

Teams of 2

For Time
100 partner wall balls
80 partner medball situps
60 partner synchronized push ups
40 synchronized plate burps
200m synchronized OH plate run

*split wall balls and sit ups
*each do all reps on synchronized movements

Friday 1/20/2017

Strength:

3 Position Snatch on Coaches cue
No more than 50%
Every :90 for 15:00
1 -3 Pos Snatch + 1 OHS
Add an OHS to each round.
Work on going strait into OHS after each snatch.

Conditioning:

Grace
For Time
30 Clean and jerks 135/95

OR

Heavy Grace
For Time
30 Clean and jerks 185/125

Cut off 10:00 on both

Thursday 1/19/2017

Goat Work

Take this time to roll out or mobilize, and then lets work on some weaknesses!

Row Conditioning:

Focus on eyes up, chest up, shoulders back, good body lean, use your legs then arms
0:00-2:00 40%
2:00-4:00 50%
4:00-6:00 60%
6:00-8:00 70%
8:00-10:00 GO!

Wednesday 1/18/2017

Strength:

Press + Super Set 10 Pistols
10-8-6-4-2
40%-50%-60%-70%-80%

Conditioning:

Open Workout 14.3

Complete as many reps as possible in 8 minutes of:

135/95lb. deadlifts, 10 reps
15 box jumps (24/20″)
185/135lb. deadlifts, 15 reps
15 box jumps
225/155lb. deadlifts, 20 reps
15 box jumps
275/185lb. deadlifts, 25 reps
15 box jumps
315/205lb. deadlifts, 30 reps
15 box jumps
365/225lb deadlifts, 35 reps
15 box jumps

Tuesday 1/17/17

Strength

Every 2:00 for 10:00

Clean + Front Squat

*Add 5lbs from last time
1 Clean + 5 FS
2 Clean + 4 FS
3 Clean + 3 FS
4 Clean + 2 FS
5 Clean + Max Rep FS no more than :03 pause

Conditioning:

For Time
3 Rounds
32 Wall Balls 20/14
16 OH Lunge/Front Rack Lunge 95/65 45/35
8 Bar MU/C2B/PU
*Rest 1:00 after 1st Round
*Rest :30 after 2nd Round

Monday 1/16/17

Strength:

Back Squat
6×2@80-82.5%

 

Conditioning:

EMOM 14:00

work for :50
rest/transition :10
0:00-1:00 20-50 DU
1:00-2:00 6-12 T2B
2:00-3:00 6-12 bar facing burpees
3:00-4:00 max rep unbroken power snatch 95/65
4:00-5:00 20-50 DU
5:00-6:00 6-12 T2B
6:00-7:00 6-12 bar facing burpees
7:00-8:00 max rep unbroken power snatch
8:00-10:00 Max DU
10:00-12:00 Max T2B
12:00-14:00 max Bar facing burpee