Workout of the Day

Tue Jul 17

STRENGTH:

On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest

CONDITIONING:

AMRAP 14:
14/10 Calorie Assault Bike
24 Dumbbell Snatches (50/35)
14 Toes-2-Bar
200 Meter Run with Bag (50/35)

Mon Jul 16

TEAM BARBELL CONDITIONING:

Teams of 3
AMRAP 7:
50 Bench Press (135/95) 
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

*rest 3 minutes

AMRAP 7:
50 Hang Squat Cleans (115/80) 
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

*rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Mon Jul 02

STRENGTH:

Alternating On the Minute x 12 (6 Rounds):
Even – 30 Seconds Max Ring Dips
Odd – 6-6-4-4-2-2 Deadlifts
Score for max strict ring dips is your *lowest* round, sets must be unbroken. Deadlifts are
intended to be touch and go, building to a heavy set of 2 on the final round. 

CONDITIONING:

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Tue Jun 26

CONDITIONING:

AMRAP 4:
3 Rounds: 
12 Deadlifts (95/65) 
9 Hang Power Cleans (95/65) 
6 Push Jerks (95/65) 
Max Calorie Row in Time Remaining

 * rest 4 minutes

AMRAP 4:
2 Rounds: 
12 Deadlifts (135/95) 
9 Hang Power Cleans (135/95) 
6 Push Jerks (135/95) 
Max Calorie Row in Time Remaining

 * rest 4 minutes

AMRAP 4:
1 Round: 
12 Deadlifts (155/105) 
9 Hang Power Cleans (155/105) 
6 Push Jerks (155/105) 
Max Calorie Row in Time Remaining

Wed Jun 20

STRENGTH:

3-Position Power Snatch
EMOM x 5 Sets:
Set 1 – 50%
Set 2 – 55%
Set 3 – 60%
Set 4 – 65%
Set 5 – 70%

Then:

Power Snatch
On the Minute x 7 – 1 Heavy Power Snatch
@ 80% - Aiming to confirm technique from previous work.

CONDITIONING:

3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Wed Jun 13

CONDITIONING:

On The 4:00 x 4:
60' OH Walking Lunge (35/50)
16/12 Cal Row
6 Muscle-Ups
* Sub 3 - 6 Jumping Bar Muscle-Ups, Ring Pull-ups or Push-Ups For Ring Muscle-Ups

STRENGTH:

Your Choice:
50 Dumbbell Bench Press
or
50 Ring Dips
* Every Time a set is broken, complete 20 V-Ups