Workout of the Day 12-18-19
Conditioning (Competitor):
4 Rounds:
8 Hanging Knee Tucks (K2E)
20 Meter Dual KB Front Rack Carry 35/25 (G/Y)
*5 Push Press every 10 Meters
200 Meter Run
:30 Rest
3:00 Rest
4 Rounds
:20 Parallette Knee Tuck Hold (L-Sit)
50 Meter ea. Single Arm SA Farmer's Carry 50/35 (70/50)
10/8 Calorie Bike (12/10)
:30 Rest
Workout of the Day 12-17-19
Strength:
3 Supersets
6-8 Pendlay Row
6.6.6 Ring Push-Ups
Conditioning:
4 Rounds
10 Sprawls
10 Ring rows
10 Deadlifts 95/65#
10 Air Squats
Competitor:
4 Rounds
10-15 Strict Burpee Pull Ups
10-15 Deadlifts 225/145
30 Air Squats
Barbell 12-15-19
Monday
Warm-Up: 3 x 30m SA Overhead Walk, 10 DB Bench, 20 Pull Aparts
10-10-8-6 Wide Grip Bench
3 x 8-10 Pull-Up & Bicep Curl
3 x 8-10 Ring Dip & Skull Crusher
Tuesday
20-10-10-8 Back Squat
3 x 10 Front Squat & Chin-Up
3 x 20 Dual KB Front Rack Lunge & Ring Row
Thursday
20-10-10-8
Deadlift
Bench Press
3 x 12 Deficit Deadlift & DB Bench
Workout of the Day 12-16-19
Strength:
15 Minutes
3 Power Clean + 2 Push Jerk
Conditioning / Competitor:
20 Minutes, As Many Reps as Possible
0:30 Dual DB/KB Hang Clean 35/25, G/Y
0:30 Box Jump Over 20/16, 24/20
1:00 Calorie Row
2:00 Rest
Olympic Weightlifting 12-18-19
Wednesday
Skill: Clean and Jerk
Every 1:30
Clean Pull + Hang Power + Push Jerk + Split Jerk
Build to 1RM Clean and Jerk
Workout of the Day 12-15-19
4 Rounds
30 Meter Reverse Sled Drag
0:30 Rest
8 Dumbbell Front Foot Elevated Reverse Lunge 2010
0:30 Rest
8 Single Arm 1/2 Kneeling Landmine Press 2010
0:30 Rest
400 Meter run
1:30 Rest
Workout of the Day 12-14-19
CrossFit Conditioning:
Partner Workout
100 Power Snatch 85/55#
5000 Meter Row
*Split however you wish with a partner
*Partners work simultaneously
CrossFit Competitor:
50 Squat Snatch 155/105#
5000 Meter Row
*Split however you wish with a partner
*Partners work simultaneously
Workout of the Day 12-13-19
Strength:
3 Sets, Superset
6 Barbell Strict Press
5.5.5 Single Arm Reverse DB Fly
CrossFit Conditioning:
6 Rounds
8 Sprawls
8 Deadlifts 95/65
CrossFit Competitor:
1-2-3-4-5-6-7-8-9-10
Burpees over the Bar
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155