Workout of the Day

Wednesday 9/21/22

Strength:

Every 1:15 x 10 Sets
1 Squat Clean + Push Jerk
Start at 65% and Build, No higher than 90%

Conditioning:

For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)
Time Cap 16:00

Tuesday 9/20/22

Skill:
Every :90 x 4 Sets
50′ Handstand Walk

Conditioning:
3:00 AMRAP
100m Run
20 Double Unders
2 Wall Walks

-rest 2:00-

6:00 AMRAP
200m Run
40 Double Unders
4 Wall Walks

-rest 2:00-

9:00 AMRAP
300m Run
60 Double Unders
6 Wall Walks

Monday 9/19/22

Strength:
Every 1:15 x 10 Sets
1 Squat Snatch
Start at 65% and Build, No higher than 90%

Conditioning:
For Time
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
Time Cap 14:00

Saturday 9/17/22

Teams of 2
AMRAP 26:00
200m run together
40 Power Snatches 135/95
200m run together
40 Squat Cleans
200m run together
40 Shoulder to Overhead
200m run together
40 Thrusters

Friday 9/16/22

Conditioning:
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)
Time Cap 16:00

Skills:
10:00 Low Ring Transitions

Wednesday 9/14/22

Strength:
Every :90 x 5 Sets
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean @75% of 1RM Clean & Jerk

Conditioning:
14 minute Amrap
200m Run
2 rope climbs (15 ft)
15 Dumbbell Shoulder to Overhead (50s/35s)

Tuesday 9/13/22

Strength:
Every :90 x 3 Sets
2 Overhead Squats @80% of 1RM Snatch

Conditioning:
3 Sets
50 Double Unders
15 GHD Sit Ups
10 Burpee Pull Ups
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 between sets-
Time Cap Each Set 4:30

Monday 9/12/22

Strength:
Every :90 x 5 Sets
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch @70% of 1RM Snatch

Conditioning:
3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)
Time Cap 15:00

Saturday 9/10/22

Teams of 2
30:00 AMRAP
400m Run Together
30 Burpee Over Bar Split
20 Hang Power Cleans (205/135) Split
400 MB Run Together (200m/200m)