Workout of the Day

Saturday 6/20/20

For Time
25 Hang Power Cleans 135/95
25 Ring Dips or Push Ups
20 Hang Power Cleans
20 Ring Dips or Push Ups
15 Hang Power Cleans
15 Ring Dips or Push Ups
12 Min Cap

Friday 6/19/20

Strength:
Hang Squat Snatch
EMOM 12
2 Heavy Reps

Conditioning:
5 Rounds
200m Run
15 KB Swings 53/35
10 HSPU
15 Min Cap

Thursday 6/18/20

Strength:
Every 2:00 x 4 Sets
DB Romanian Deadlifts
DB Bent Over Row
*Super set the two movements

Conditioning:
3x AMRAP 3 / Rest 3
20/12 Calorie Bike or Row
10 Burpee Box Jump Over 24/20″
Max S-DB Clean and Jerk 50/35

Wednesday 6/17/20

Skill Work:
8:00 Double Under Skill Work
If confident with double unders, go for a max effort set.

Conditioning:
800m Run
100 Double Unders
800m Run
100 Double Unders
400m Run
50 Double Unders
400m Run
50 Double Unders
22 Min Cap

Tuesday 6/16/20

Strength:
Back Squat
In 12:00 establish a 5RM

Conditioning:
3 Rounds
15 Pull Ups
10 OHS 135/95
15 Pull Ups
10 Alternating S-Arm Devils Press 50/35 Rest :60
18 Min Cap

Monday 6/15/20

This week will be the last week for the 2:30pm Open Gym.
3:30 and 4:30pm will continue.

Strength:
Push Press
Every 2:00 for 12:00
3 Reps, Building Across

Conditioning:
For Time
3 Rounds
400m Run
20 DB Box Step Ups 24/20″ 50/35
20 Push Press 75/55lbs
14 Min Cap

Saturday 6/13/20

“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Reverse Lunges
Time Cap 35:00

Friday 6/12/20

Conditioning:
“Double Knot”
For Time:
100 Double Unders
21 Pull-ups
21 Squat Cleans (135/95)
75 Double Unders
15 Pull-ups
15 Squat Cleans (135/95)
50 Double Unders
9 Pull-ups
9 Squat Cleans (135/95)
18:00 Time Cap

Thursday 6/11/20

Conditioning:
“Sleepy Hollow”
Tabata Intervals [8 Rounds of :20 Work + :10 Rest]:

  1. Bike Calories
  2. Single Dumbbell Strict Press (Alternate Arms Every Round)
  3. Hollow Hold
  4. Push-ups

Wednesday 6/10/20

Conditioning:
“Fight Gone Bad”
3 Rounds For Reps:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest