Workout of the Day 06-21-22
Strength
12 Minutes, Every Minute
Minute 1: 3 Power Snatch / Clean
Minute 2: 50 Double Unders
Minute 3: 6 Strict Toes to Bar
Conditioning
30-20-10
Knee Tucks / Toes to Bar
Hang Power Snatch / Clean 65/55, 95/65
Sprawl / Bar Facing Burpee
Rest 3:00 b/w rounds
mix the order each round
6cap, 5cap, 3cap
Workout of the Day 6/21/22
Strength:
3RM Push Press
Conditioning:
21-15-9
Hang Clean and Jerk 75/55#
Box Jump 24/20"
Competitor:
21-15-9
Hang Clean and Jerk 95/65#
Box Jump 30/24"
Workout of the Day 06-20-22
Strength
7 Sets, Every 2:00 perform
3-5 Back Squats @ 30X1
Conditioning
3 Rounds
30 Meter DBall Walking Lunges 70/50, 100/70
20/15 Calorie Bike
2:00 Minute Rest
Workout of the Day 6/20/22
Strength:
3RM Deadlift
Conditioning:
20/15 Cal Bike "Buy In" (<3:00)
5 Rounds:
50 Double Unders
15 DB Deadlifts 40/30#
10 Hanging Knee Raises
Competitor:
30/20 Cal Bike "Buy In" (<3:00)
5 Rounds:
50 Double Unders
15 DB Deadlifts 50/35#
10 Toes to Bar
Workout of the Day 6/19/22
Conditioning/Competitor:
EMOM12
1. 20M Sled Push 135/95#
2. 20 Dip Support Tuck Ups
3. 2 TGU/Side 1.5/1 pood
Rest 3:00
Teams of 3
3 Rounds Each
:30 Max Effort Row
:10 Rest
:20 Max Effort Banded KB Swings 1.5/1 pood, Green Band
*Rest While Your Partners Work
Workout of the Day 06-18-22
Conditioning
Eva Strong
Partner Workout
5 Rounds for time:
24 Double-Unders, each
19 Toes to Bar, shared
2 Clean and Jerks 205/135, shared
400 Meter Run together
Workout of the Day 6/18/22
Conditioning:
Partner Scaled "Kalsu"
100 Thrusters 95/65#
*EMOM 5 Burpees
*1 partner works at a time on the thrusters, both partners complete the burpees
Competitor:
Partner Heavy "Kalsu"
100 Thrusters 155/105#
*EMOM 5 Burpees
*1 partner works at a time on the thrusters, both partners complete the burpees
Workout of the Day 06-17-22
Conditioning
Partner Workout
40:00 Time Cap
800 Meter Run together
50 Synchro Wallballs 14/10, 30/20
100 DBall Cleans 70/50, 100/70 shared
(2 x 200 Meter Sprint ea, I Go, You Go)
100 Box Push-Ups / Handstand Push-Ups shared
50 Synchro Ring Rows / Pull-Ups
800 Meter Run Together
50 Synchro Sprawls / Burpees
100 Shared Wallballs
(2 x 200 Meter Sprint ea, I Go, You Go)
Workout of the Day 6/17/22
Strength:
Barbell Bench Press
3 x 3 @20X1 Tempo,
rest :45
Banded DB Chainsaw Row
3 x 6-8/arm @20X1 Tempo, rest :90
Conditioning:
12-9-6
Jumping Bar Muscle Up
30-24-18
DB Snatch 50/35#
100-75-50
Double or Single Unders
*15 Minute Time Cap
Competitor:
12-9-6
Bar Muscle Up
30-24-18
DB Snatch 70/50#
100-75-50
Double Unders
*15 Minute Time Cap
Workout of the Day 6/16/22
Strength:
Back Squat
5 x 3 20X1 Tempo, rest :90 - 2:00
Conditioning:
4 Rounds:
8 Dual DB Russian Lunge 30/20#
12 DB Pike Up and Overs
10/8 Cal Bike
8 DB Hang Squat Cleans
40M Farmer's Carry
:15 Rest/Walk
Competitor:
4 Rounds:
8 Dual KB Russian Lunge 1.5/1 pood
12 KB Pike Up and Overs
14/10 Cal Bike
8 Dual KB Squat Cleans
40M Farmer's Carry
:15 Rest/Walk