Monday 200928 – Workout of the Day

Strength

Deadlift (2-2-2-2)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Deadlift (3-3-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Metcon (Time)

@0:00-5:00
For Time:
30 Clean and Jerks 52/34
*5 min cap

Metcon (Time)

@5:00-10:00
For Time:
30 Clean and Jerks 62/44
*5 min cap

Metcon (AMRAP – Reps)

@10:00 – 15:00
For Reps:
Max Reps Clean and Jerk 70/48
*5 min cap

 

Thursday 200924 – Workout of the Day

Strength

Deadlift (2-2-2-2-2)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 reps

Deadlift (3-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 reps

For Time:
50 Single Arm Alt DB Snatch 20/16
50 Push Ups
50 DB Step Ups 20/16 – 60/50cm
50 Push Ups
50 Single arm alt. DB Snatch 20/16

Friday 200918 – Workout of the Day

Strength

Front Squat (2-2-2-2-2)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 reps

Front Squat (3-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 rep

Then

AMRAP 12
7 Power Cleans 52/38
7 Toes to Bar
7 Box Jumps 60/50

Wednesday 200916

Strength

Front Squat (2-2-2-2-2-2-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*7-8th set is 3 reps

Metcon (AMRAP – Reps)

12 min Amrap
5-10-15-20-25-30
Toes to Bar
Thrusters 44/30

 

Tuesday 200915 – Workout of the Day

Strength

Deadlift (2-2-2-2-2-2-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*7-8th set is 3 reps

5 Rounds for time

5 sets (1:1 work to rest)
50m Bodyweight Lunge Walk
25 Push Ups
20 Dumbbell Snatch 20/16

*Score time for each round (does not include rest time)
*Rest an equal amount of time to the previous round’s work time

 

Monday 200914 – Workout of the Day

Strength

Bench Press (2-2-2-2-2-2-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*7-8th set is 3 reps

For Time
60 Back Squats 52/34
45 Hang Power Cleans 52/34
40 Shoulder to Overhead 52/34

*Take bar from floor for all movements