Workout of the Day 01-13-20
Strength:
Front Squat 20-15-12
Conditioning:
3 Rounds
10 Dumbbell Thruster 35/25
8/6 Calorie Bike
5 Sprawl / Burpee
Competitor:
30 Dumbbell Thruster 60/45
20/18 Calorie Bike
10 Burpees
Gymnastics 01-13-20
Monday
Focus: Pushing & Pressing
16 Minute EMOM
20 Second Ring Support
3 - 7 Ring or Box Dips
20 Second Handstand Hold
3 -7 Handstand Push-Ups
Barbell 10-12-20
Monday
Warm-Up: 3 x 30m Filly Farmers, 10 T Push-Ups, 10 Pull-Ups or RR
5-2-5-2-5 Wide Grip Bench
4 x 3 Pull-Up & 10 Bicep Curl
4 x 3 Ring Dip & 10 Skull Crusher
Tuesday
Heavy Day
5 x 3
Back Squat, Bench, Deadlift, Pull-Up
Finishers TBD
Thursday
Volume Day
3 x 15
Back Squat, Bench Press, Deadlift, Pull-Up
Finishers TBD
Olympic Weightlifting 01-15-20
Wednesday
Squat Clean w/ 3 Sec Pause @ Above Start, Top of Knee, Power, Catch
3 x 60%, 3 x 65%, 3 x 70%
Hang Squat Cleans
3 x 60%, 3 x 65%, 3 x 70%
12 Minute EMOM
1 Hang Squat Clean, 1 Squat Clean, 1 Split Jerk
70-80%
3 x 6 RDL @ 70% 1RM Clean
Workout of the Day 01-12-20
Conditioning/Competitor:
- Max Weight Sled Push - 30M
- Max Distance D-Ball Carry in 2 Mins (AHAP)
- Max Side Plank/side
- Max Sprawls or Burpees or Bar Facing Burpees in 2 Minutes
Workout of the Day 01-11-20
Conditioning / Competitor:
Partners Workout
800 Meter Run together
150 Wallballs 14/10 (300, 20/14)
800 Meter Run together
30 Clean & Jerks 135/95 (60, 185/125)
800 Meter Run together
Workout of the Day 01-10-20
Strength:
Strict Press 1 Rep Max
Conditioning:
2000 Meter Row Time Trial
Workout of the Day 01-09-20
Strength:
Back Squat 1 Rep Max
Conditioning/Competitor:
40/30 Calorie Bike Time Trial (50/40)
Workout of the Day 01-08-19
Conditioning/Competitor:
AMRAP 18
400M Run
15 American KB swings 1.5/1 pood (2/1.5)
12 Box Jumps 24/20 (30/24)