Workout of the Day

Sun Oct 28

STRENGTH:

Back Squat
3×5 @ 70%
1×5 @ 75%
* These are moderately light, therefore should be flawless reps. Don’t rush them, focus and make them perfect. Think about two things that could make your squat better. Do them every rep.

CONDITIONING:

For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (115/80)

Wed Oct 24

CONDITIONING:

AMRAP 5:
Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

  • Rest 5 Minutes

AMRAP 5:
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

  • Rest 5 Minutes

AMRAP 5:
Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Wed Oct 10

CONDITIONING:

For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter Sandbag Run (50/35)
21 Burpee Box Jump Overs (24/20)

AND THEN, CONDITIONING:

Teams of 2:
100/70 Cal Bike
* Switch every 20/14 cals. For the person to work on the bike, partner must hold a plank. If partner comes out of a plank, bike must stop.

Tue Oct 09

STRENGTH:

On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch
*Minute 4: Rest
Minutes 5-6-7: 2 Hang Squat Snatches
*Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch
*Minute 12: Rest
Minutes 13-14-15: 1 Squat Snatch

AND THEN, STRENGTH:

Back Squat:
3 x 9, Climbing
* Set 1 should start at 65 - 70%

AND THEN, CASH-OUT:

Bike 2 KM, Not for Time.

Wed Oct 03

CONDITIONING:

AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)

Up by (2’s) until finish

GYMNASTICS STRENGTH:

AMRAP 7:
5 Ring Dips (loaded if needed)
:10 Inverted Barbell Row Hold
:15 KB Static Squat Hold
* Done at a consistent, not fast, pace. If you have 10+ ring dips, do these weighted or tempo (2 second descent, 2 second hold in top).

Fri Sep 28

GRAB A PARTNER, COMPLETE 2 OF THE FOLLOWING:

OPTION 1:

10-9-8-7-6-5-4-3-2-1 reps each* of:
Bar muscle-ups
Squat snatches

  • Athletes work one at a time, alternating after each round. Time cap: 20 minutes

OPTION 2:

2 rounds for time of:
100-cal. row (total, switching every 25)
50 handstand push-ups (total)

  • Time cap: 20 minutes

OPTION 3:

1-rep-max* completed as a complex:
Deadlift + hang clean + hang clean & jerk

  • Time cap: 10 minutes

OPTION 4:

For time:
30 synchro toes-to-bars
40 synchro single-arm dumbbell snatches
50 synchro dumbbell box step-overs
40 synchro single-arm dumbbell snatches
30 synchro toes-to-bars

  • M 50-lb. dumbbells, 24-in. box, Time cap: 15 minutes