Workout of the Day

Wed Aug 15

STRENGTH:

“Big Clean Complex”

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

* We will begin a set every 4 Minutes, all reps must be done without putting the bar down.

Wed Aug 08

CONDITIONING:

AMRAP 3: 
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3: 
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Fri Aug 03

STRENGTH:

Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex

CONDITIONING:

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3: 
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3: 
Macho Man (185/135)

** 1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Tue Jul 31

STRENGTH:

10 Minutes: Deadlift
Build to a Moderately Heavy set of 5
* Focus on set-up and building tension on rep 1

CONDITIONING:

2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40/30 Calorie Row
* Sub 20 Toes-2-Bar for Muscle-Ups

Fri Jul 27

Today is Bronwyn's last day in the gym.  If you see her, give her a kind farewell.  She will be missed... God's speed in the next chapter of life.

CONDITIONING:

Teams of Two:
75/50 Cal Row
Then:
5 Rounds:
100m Farmers Carry
20 Stone or Sandbag OTS
18 Tire Flip & Jump Through
Then:
42 Partner Wallball Sit-Ups (20/14)

* Substitute tire flip with full clean (155/105)

Tue Jul 24

STRENGTH:

3 x 10, Alternating:
- Strict Handstand Push-Ups (Def. if Poss)
- Front Rack Step Back Lunge
* 12 Minute time limit, Handstand PU do not need to be UB.  Scale to seated DB press.  Lunges are alternating, bar starts from the floor.

CONDITIONING:

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups

Mon Jul 23

STRENGTH:

Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

CONDITIONING:

Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell)
Double Unders

*Intervals alternate back and forth. 20 Seconds of Back Squats, 10 Seconds of Rest. 20 Second of Double Unders, 10 Seconds of Rest. Repeat for 8 rounds each.  Focus on proper depth during Back squats, do not trade speed for quality.

Fri Jul 20

CONDITIONING:

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

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)