Workout of the Day

Monday 10/3/22

Strength:

15:00 Clock
1RM Squat Snatch

Conditioning:

100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)
Time Cap 15:00

Saturday 10/1/22

Teams of 3
24:00 Amrap
Partner 1: Max Calorie Assault Bike

Partner 2:
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)

Partner 3: Rest

Friday 9/30/22

Strength:

Every 1:15 x 3 Sets
1 Overhead Squat @90% of 1RM Snatch

Conditioning:

For Time
50 Power Snatches (95/65)
100’ Double DB Overhead Walking Lunge (50s/35s)
Time Cap 10:00

Thursday 9/29/22

Conditioning:

Partner
5000m Run Relay

Individual Option:
10x200m Run
-Rest 1:00 between sets-
Time Cap 30:00

Skill:

Low Ring Transitions with Band

Wednesday 9/28/22

Strength:

Every :90 x 5 Sets
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean @60-70% of 1RM Clean & Jerk

Conditioning:

20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups

At 6:00

15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups

At 12:00

10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups

Time Cap Each Set 5:00
Cap at 18:00

Tuesday 9/27/22

Strength:

Every 1:15 x 3 sets
1 Push Jerk @80-90% of 1RM Clean and Jerk

Conditioning:

Teams of 2
3 sets (Each)
21-15-9 / 16-12-8
Calorie Row
15-12-9
Burpee Over Rower
-Go 1:1 between sets-
-Time Cap Set 6:00
-Ex. Partner 1 completes 21-15-15-12-9-9 THEN Partner 2 does 21-15-15-12-9-9

Monday 9/26/22

Strength:

Every :90 x 5 Sets
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch @60-70% of 1RM Snatch

Conditioning:

10:00 Amrap
10 Kettlebell Swings (53/35)
10 Box Jumps (24”/20”)

Saturday 9/24/22

Teams of 2
AMRAP 25
150/120 Calorie Row
75 Strict Handstand Push ups
100 Front Squats (95/65)
125 Push Press (95/65)

Friday 9/23/22

Conditioning:

10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees
Time Cap 16:00

Skill:

Ring Transitions

Thursday 9/22/22

Conditioning:

Teams of 2
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Power Snatch (155/105)
-rest 3:00 between sets-
(KG conv: WB 9/6, SB 70/45, PS 70/48)

Individual Option:
5 sets:
3:00 Amrap
15 Wall Balls Sit Ups (20/14)
12 Box Jumps (24/20)
Max Power Snatch (155/105)
-rest 3:00 between sets-