Workout Of The Day
2 February 2018
2/2/2018
-Mobility
2-3 mins foam roll
1 min couch
1 min benched shoulders
-Warmup
500M/400M row or 1000M bike
-Movement prep
**Empty bar**
5 snatch grip RDLs
5 high hang snatch pulls
5 high hang snatch high pulls
5 high hang muscle snatches
5 power snatch balance
5 OHS
5 hang squat snatches
Then
Liftoff’s 95/65 or 75/55
-Strength
20 mins to find 1RM snatch
-Accessory
3X3 snatch grip deadlifts @105-110% of 1RM
-Cooldown
200M walk
Repeat stretches
31 January 2018
1/31/2018
-Mobility
2-3 min foam roll
1 min hamstrings
1 min benched shoulders
-Warmup 1
500M/400M row or 1000M bike
-Warmup 2
3 min amrap
10 alternating front rack empty bar lunges
12 banded face pulls
15 air squats
-Conditioning
For time:
12 UB power cleans 115/85
8 Bar facing burpees AFAP
20 Aggressive calorie row
Rest 7 mins b/w sets
X 3 sets
**These should be MAX EFFORT**
-Cooldown
200M walk
Repeat stretches
29 January 2018
1/29/2018
-Mobility
2-3 min foam roll
1 min benched shoulders
1 min lizard
-Warmup 1
500M/400M row or 1000M bike
-Warmup 2
3 min amrap
10 goblet squats
10 KBS
5 scap pull-ups @2020
-Strength
15 mins to find 1RM thruster from the ground
-Conditioning
For time:
30 thrusters @75% of 1RM
-Cooldown
200M walk
Repeat stretches
24 January 2018
1/24/2018
-Mobility
2-3 min foam roll
1 min pigeon
1 min benched shoulders
-Warmup 1
500M/400M row or 1000M bike
-Warmup 2
3 min amrap
10 empty bar OHS
12 band pull aparts
7 yoga push-ups
-Conditioning
EMOM X 10
Even: 3 TNG power snatches @60% of 3RM
Odd: 30 double unders or 30 secs of double under practice
Rest 5 mins
EMOM x 10
Even : 3 TNG power cleans @60% of 3RM
Odd: 10/8 calorie row
-Cooldown
200M Walk
Repeat stretches
23 January 2018
1/23/2017
-Mobility
2-3 min foam roll
1 min hamstrings
1 min chest
-Warmup 2:
“Tabata Warmup
20 secs on/10 secs off
1. Air squats
2. Push-ups
3. Cossack squats
4. Burpees with no jump
X 2 rounds
-Conditioning:
MAP 6
5 min AMRAP
15 calorie row
20 wall balls 20/14
2 min rest
5 min AMRAP
12 alt. dB snatch 50/35
24 Double unders
2 min rest
5 min AMRAP
5 pull-ups
10 push-ups
15 air squats
2 min rest
5 min Amrap
15 KBS 53/35
15 box jumps step downs 24”/20”
Rest 2 mins
5 min amrap
10 HSPU
15 abmat sit-ups
20 alt. Jump lunges
-Cooldown
200M Walk
Repeat stretches
22 January 2018
1/22/2017
-Mobility:
2-3 min foam roll
1 min couch
1 min lats
-Warmup 1:
500M/400M row or 1000M bike
-Warmup 2:
3 min AMRAP
10 empty bar hang squat cleans
10 single leg Glute bridges @31X1 (5 per leg)
10 perfect mountain climbers
-Strength:
Every 3 mins for 15 mins (5 sets)
3 Front squat 85% @31X1 (no bounce)
-Conditioning
For time:
10-8-6-4-2
Thrusters 135/95
20-16-12-8-4
Lateral hopping burpees
-Cooldown
200M Walk
Repeat stretches
19 January 2018
1/19/2018
-Mobility
2-3 min foam roll
1 min lizard
1 min couch
-Warmup 1
500M/400M row or 1000M bike
-Warmup 2
3 min amrap
10 R. Leg Bulgarian split squats
10 L. Leg Bulgarian split squats
5 strict pull-ups
-Strength
Back squat
20 reps X 1 set @60% + 25lbs.
-Conditioning
“Open 13.4”
7 min amrap
3 Clean and Jerks 135/95
3 Toes To Bar
6 Clean and jerks
6 Toes to Bar
9 Clean and jerks
9 Toes To Bar
12 Clean and jerks
12 Toes To Bar
Etc.
-Cooldown
200M Walk
Repeat stretches
17 January 2018
1/17/2018
-Mobility
2-3 min foam roll
1 min pigeon
1 min benched shoulders
-Warmup 1
500M/400M row or 1000M bike
-Warmup 2
3 min amrap
10 empty bar OHS
12 band pull aparts
7 yoga push-ups
-Strength
EOMOM X 10
5 push jerks @75%
-Conditioning
EMOM X 10
Even: 3 TNG Power Snatches @70-80% of 3RM TNG
Odd: 8-10 Kipping HSPU
Rest 5 mins
EMOM X 10
Even: 3 TNG Power Cleans @ 70-80% of 3RM TNG
Odd: 10-12 UB CTB Pullups
-Cooldown
200M Walk
Repeat stretches
16 January 2018
1/16/2018
-Mobility
2-3 min foam roll
1 min hamstrings
1 min chest
-Warmup 1:
500M/400M row or 1000M bike
-Warmup 2:
“Tabata Warmup
20 secs on/10 secs off
1. Air squats
2. Push-ups
3. Cossack squats
4. Burpees with no jump
X 2 rounds
-Conditioning:
MAP 6
5 min AMRAP
15 calorie row
10 burpees over the rower
3 min rest
5 min AMRAP
10 R. Arm DB thrusters 50/35
10 L. Arm DB thrusters 50/35
50 Double unders
3 min rest
5 min AMRAP
10 ring dips
15 KBS 53/35
20 abmat sit-ups
3 min rest
5 min Amrap
21 wall balls 20/14
15 deadlifts 225/155
9 HR push-ups
Rest 3 mins
5 min amrap
20 ball slams 20/15
20 OH lunges with slam ball
20 sec hanging L sit
-Cooldown
200M Walk
Repeat stretches
15 January 2018
1/15/2018
-Mobility:
2-3 min foam roll
1 min couch
1 min lats
-Warmup 1:
500M/400M row or 1000M bike
-Warmup 2:
3 min AMRAP
10 empty bar hang squat cleans
10 single leg Glute bridges @31X1 (5 per leg)
10 perfect mountain climbers
-Strength:
Every 3 mins for 15 mins (5 sets)
5 Front squat 75% @31X1 (no bounce)
-Conditioning
For time:
21-15-9
OHS 115/85
CTB pull-ups
Box jump overs 24”/20”
-Cooldown
200M Walk
Repeat stretches