Workout of the Day:
Skill:
Pistol Squats 3 x 5
work up max weight for 5 reps each leg
Metcon:
Tabata Time:
8 round of 20 sec. on/10 sec. off
Hang Power Snatch (75/45lbs)
Air squats
GHD Sit ups
Push ups
rest 1 min. between each exercise.
Score is Lowest round of each exercise completed.
Workout of the Day:
Lifting:
Advanced
Strict Press 3-3-3-1-1-1
Beginner
Power Cleans 3-3-3
Front Squats 5-5-5
Metcon:
3 Rounds For Time Of:
30 Kb Swings (70/55lbs)
30 Push ups
30 Toes-2-Bar
This should be stupid fun!
Workout of the Day:
Skill:
Handstand Walking/Holds
Metcon:
5 min. Max Distance Row
rest 2 min.
5 min. Max HSPU
rest 2 min.
5 min. Max Burpees
Each event will be scored individually, so go as hard as possible for as long as possible.
Workout of the Day:
Lifting:
Advanced
Over Head Squats 3-3-3-1-1-1
Beginner
Deadlifts 5-5-5
Strict Press 5-5-5
Metcon:
5 Rounds For Time:
5 Power Snatches (115/75lbs)
15 Sit ups
30 Double Unders (3-1 singles)
Keep it short and sweet.
Workout of the Day:
Skill:
Rope Climbs
Practice clamp tech. and variations
Metcon:
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Should test our abilities to handle the rope.
Workout of the Day:
Lifting:
Advanced
Hang Snatch 3-3-3-1-1-1
Beginner
Back Squats 5-5-5
Wt. Pull ups 5-5-5
Metcon:
20 min. AMRAP:
Max reps Wallballs (20/14lbs) all to 10ft.
200m Run
Total Score is Wallball reps completed. Wallballs must be continuous, no resting, if the ball hits the floor that means its time to Run.
Workout of the Day:
Lifting:
Advanced
Deadlift 5-5-5-3-3-3
Beginner
Power Cleans 3-3-3
Front Squats 5-5-5
Metcon:
4 min. AMRAP:
3 Deadlifts (275/185lbs)
3 Wall Walks
3 Burpees
1 min. Rest
Complete 3 Cycles for Total Reps
