Workout Of The Day

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

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

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

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

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

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

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

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

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

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