Workout of the Day 05-08-21
Conditioning
5 Rounds w/ partner
15 each Front Squat 95/65
15 each Bent Row / Ring Row / Pull-Up
300 Meter Run, together
Competitor
Badger
3 Rounds
30 Squat Cleans 95/65
30 Pull-Ups
800 Meter Run
Workout of the day: 5/8/21
Conditioning:
Partner Scaled "Daniel"
For time:
50 Pull-ups or Ring Rows
400 meter run (Together)
21 Thrusters 65/45#
800 meter run (Together)
21 Thrusters 65/45#
400 meter run (Together)
50 Pull-ups or Ring Rows
Competitor
"Daniel"
For time:
50 Pull-ups
400 meter run
21 Thrusters 95/65#
800 meter run
21 Thrusters
400 meter run
50 Pull-ups
Olympic Weightlifting 05-05-21
Wednesday
Clean & Jerks
65-80% 3x2
85% 1x1
90% 1x1
95% 3x1
75% 3x1
Finisher
Clean Pulls
110% 5x1
Barbell 05-03-21
Monday
A. 5-3-5-3-5-3-5 Bench Press *focus on heavy 5s
B. 3 x 8 DB Floor Press + 8 Barbell Curl
C. 3 x 12 Banded Bench + 12 Strict Pull Ups
D. 3 x 8 Ring Dips + 8 DB Bent Over Row
E. Finisher: 100 Barbell Reverse Curl *Every Drop = 20 Push Ups
Tuesday
A. 5-1-4-1-3-1-2-1 Sumo DL *Focus on the 1
B. 3 x 8 ea SA Row
C. 3 x 15 Stiff Leg Sumo Deficit Deadlift
D. 3 x :30 Tuck Hang (+weight if possible)
E. 3 x 10ea Clamshells + 20 Pause Barbell Glute Bridges
Thursday
Warm-Up: 3x 5 Air Squats, 5 Jump Squats, 10 Jumping Lunges
A. 2 x 2 Front Squat @ 10/0/X/1
B. 5-1-5-1-5-15 Front Squats *Focus on Heavy 5s
C. 3 x 5ea Tall Box Goblet Step Downs
D. 3 x 15 GHD Sit up + Sumo Good Mornings
E. 3 x 50m Filly Carry (25m/side)
Workout of the Day 05-07-21
Conditioning
30 Minutes
As Many Rounds as Possible
Partners Alternate Movements
15 DBall Cleans 70/50, 100/70
20 Calorie Bike
25 Kettlebell Swings G/Y, R/G
20 Dumbbell Push Press 35/25, 50/35
150 Meter Run
Workout of the Day 05-06-21
Strength
3 Sets
Max Rep Chin-Ups
10-20 Push-Ups
Conditioning
Share and partition how you want with a partner
1 partner works at a time
10-20 Rope Climbs (Legless)
100 Dumbbell Bench Press 40/30, 70/50
150-250 Calorie Row
Workout of the Day 05-05-21
Conditioning
30 Clean & Jerks, 35/25 DB, 95/65, 135/95 Barbell
rest 3:00
Partner I Go, You Go, Full Rounds
9 Deadlift
6 Hang Power Clean
3 Push Press
Workout of the Day 05-04-21
Conditioning
5 Rounds w/ Partner
12 Rotational Horn Muscle Clean right into :30 Horn Grip Hold
10 Calorie Bike
6ea Split Snatch w/ Eccentric Press
200 Meter Row
50 Jump Rope / Double Unders
Workout of the day: 5/7/21
Gymnastics Practice:
3 x 5 Pistols at 2020 Tempo with Counterbalance load
Weightlifting:
5-5-5 Front Squat
Conditioning:
12AMRAP
10 Box Jump Over w/ Step Down 20/16"
8 Dual KB Sumo Deadlift 1.5/1 pood
10 Wallballs 20/14#
8/6 Cal Bike or Row
Competitor
12AMRAP
10 Box Jump Over w/ Step Down 24/20"
8 Dual KB Sumo Deadlift 2/1.5 pood
10 Wallballs 20/14#
8/6 Cal Bike or Row
Workout of the day: 5/6/21
Conditioning:
6 Rounds:
:45 on / :15 Off
Power Cleans 75/55#
Ball Slams 25/20#
Bike or Row for Cals
Rest
Competitor
6 Rounds:
:45 on / :15 Off
Power Cleans 135/95#
Ball Slams 50/30#
Bike or Row for Cals
Rest