Daily Workouts Archive

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August 11, 2017

Strength

4*6 Front Squat

(65-75% of 1RM)

Conditioning

20 minute AMRAP

25 calorie row

10 weighted pistols (50/25)

50 double unders

10 Single arm bent over row (100/50)

0

August 10, 2017

Strength

10 minute EMOM

5 deadlifts

(at 70-75% of 1RM)

Accessory work

3*8 for each of the following

Strict pull ups

Bulgarian split squats weighted or non-weighted.

Banded goblet squats

Scapular retractions

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August 8, 2017

Strength

Bench Press 6×3

WOD

Cash- In: 400 m run

-then-

FT

12-10-8-6-4-2

Overhead squats (115/75)

10 DB renegade rows (50/30)

Ab mat sit ups

-then-

Cash Out: 200 m farmers carry using plates in each hand (45/25)

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August 7, 2017

Strength

10 minute EMOM 

Back squat x2

(at 80-90% of 1RM)

Conditioning

3RFT

10 hang power snatch

5 bar muscle ups

10 deadlifts

5 bar muscle ups

0

August 4, 2017

Strength

3 rep max power snatch

Conditioning

3000m row FT

-13 minute time cap-

*Stretch Friday*

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August 3, 2017

Strength

3 rep Max Squat Clean

Conditioning

20 min Modified Tabata

-1 minute of work -30 seconds of rest-

*Minute 0-10*

SDHP (95/75)

Box jump

*Minute 10-20*

Pull ups

Thrusters (95/75)

0

August 2, 2017

Strength

3 rep max push jerk

Conditioning

-3 rounds for time-

800m run

1 min plank

0

August 1, 2017

Strength

         3 rep max Squat Snatch

Conditioning

500m row

   20 ring push ups

400m row

       20 wall ball sit ups

300m row

20 HSPU

200m row

20 TTB

0

July 31, 2017

 

Strength

3 rep max power cleans

Conditioning

5 RFT

*15 minute time cap*

5 Squat clean & jerk (155/115)

10 Bar facing burpees

15 Russian KB swing (70/50)

0

July 28th, 2017

Strength

OHS: 3×8 at 55-60%

WOD

20-25 minute Stretch Friday- featuring ROMWOD