Daily Workouts Archive

0

September 8, 2017

STRENGTH

1 rep max back squat

Accessory WorkPosterior Chain

*3 sets each*

DB single leg stiff leg deadlift (10 reps each leg)

Weighted Bulgarian split squats (10 reps each leg)

Eccentric Partner Glute Ham Raises (20 reps)

Banded kettlebell swings- 20 reps 

 

STRETCH FRIDAY

0

September 7, 2017

STRENGTH

1 rep max Squat Snatch

WOD

5 min EMOM

10 pulse sit ups (come halfway up in sit ups and pulse x10)

Turkish get ups (50/30)

-rest 2 minutes-

THEN

3 rounds FT

4 Overhead squats

10 Plate burpees

0

September 6, 2017

STRENGTH

1 rep max deadlift

WOD

Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

0

September 5, 2017

STRENGTH

1 rep max push press

WOD

10 minute AMRAP

8 thrusters

1 L bear crawl

10 strict bar dips

1 L handstand walk (4 wall walk ups as progression)

Rest 3 minutes

-THEN-

7 rounds for time of:

(GAMES WOD 2010)

-12 minutes time cap-

3 cleans (205 lbs/135 lbs)

4 handstand push-ups (Ring HSPU for men)

0

September 4, 2017

STRENGTH

1 rep max squat clean

WOD

12min AMRAP

30 Double Unders

1 rope climb

15 (4 count) mountain climbers

20 plank shoulder touches

10 Burpees over the Box

0

September 1, 2017

Interval Training

Minute 0-3

20 cal row

10 DB deadlifts

KB swings remaining time

-Rest 1 min-

Minute 4-8

20 cal row

10 DB deadlifts

KB swing remaining time

(Add up all reps for score on interval 1)

-Rest 1 min-

Minute 9-13

20 burpees

Wall balls

-Rest 1 min-

Minute 14-18

20 burpees

Wall balls

(Add all reps for interval 2)

Stretch Friday!

0

August 31, 2017

Strength

12 minute EMOM

Hang power snatch+full power snatch+OHS

WOD

“Bar Fight”

For Time Complete:

– 12 Clean and Jerks (155/105)

Then

2 rounds of:

– 15 Toes-to-bars

– 12 Chest-to-bar pull-ups

Then

– 12 Clean and Jerks

 

0

August 30, 2017

Strength

8*3 snatch grip deadlifts

Heavy as possible with good form

Gymnastics work

7 minutes of work

5 ring dips

5 ring rows

5 parllete push ups

Rest 2 min

8 minutes of work

5 Strict HSPU

5 muscle ups(or progressions)

20 hollow rocks

0

August 29, 2017

Strength

12 minute EMOM

4 front squats start at 60% of 1RM

Conditioning

20 minute AMRAP

400m run

20 pull ups

15 man makers

100 double unders or 150 singles

0

August 28, 2017

Strength

12 minute EMOM

Hang power clean+Squat clean complex

Conditioning

8 min AMRAP

3 hang clean push jerk (75/55)

3 TTB

6 hang clean push jerk

6 TTB

Continue ladder increasing by 3 reps each round for 8 minutes.

-Rest 3 minutes-

Max target burpees in 2 minutes