DAILY WORKOUT 8.21.18
STRENGTH: PUSH PRESS 15-20 MINUTES TO ESTABLISH A ONE REP MAX PUSH PRESS METABOLIC CONDITIONING: 1 ROUND FOR TIME IN TEAMS OF 2 IN A 5 MINUTE WINDOW COMPLETE 30 CLEAN AND JERKS 95/65 30 LATERAL BURPEES IN A 5 MINUTE WINDOW 30 CLEAN AND JERKS 115/80 30 LATERAL BURPEES 5 MINUTE WINDOW 30 CLEAN […]
DAILY WORKOUT 8.16.2018
STRENGTH: 20 MINUTES TO ESTABLISH A ONE REP MAX SNATCH OR POWER SNATCH METABOLIC CONDITIONING: AMRAP 12 MINUTES 3 HANG SQUAT SNATCHES 95/65 ASCENDING REPS OF CHEST TO BAR PULLUPS / PULLUPS / RING ROWS 1,3,5,7…..
DAILY WORKOUT 8.10.18
STRENGTH: 4 SETS WITH LIGHT TO MODERATE WEIGHT 10 CLOSE GRIP BENCH PRESS 10 BOTTOMS UP KB FRONT SQUATS REST 1 MINUTE BETWEEN SETS METABOLIC CONDITIONING: 9 ROUNDS FOR TIME 7 OVERHEAD SQUATS 75/55 7 BOX JUMP OVERS 24/20
DAILY WORKOUT 7.30.2018
STRENGTH: BACK SQUATS 1 X 8 @ 65% 1 X 8 @ 70% 1 X 8 @ 80% 1 X 8 @ 85% REST 2 MINUTES BETWEEN SETS METABOLIC CONDITIONING: TEAMS OF 2 AMRAP 12 CLIMBING LADDER 5 SNATCHES + 10 WALL BALL SHOTS 95/65 AND 25/16 10 SNATCHES + 20 WALL BALL SHOTS 15 […]
DAILY WORKOUT 7.26.2018
STRENGTH: 3 SETS OF 6-8 REPS PER SIDE DB ARNOLD PRESS DB REAR DELT RAISES DB LATERAL RAISES AS HEAVY AS POSSIBLE REST 90 SECONDS BETWEEN SETS METABOLIC CONDITIONING: EMOM 24 MINUTES MIN 1: 5 HANG POWER CLEANS MIN 2: 7 BAR FACING BURPEES MIN 3: TOUCH AND GO POWER SNATCHES 115/80 MIN 4: 42 […]
DAILY WORKOUT 7.24.18
STRENGTH: 5 X 5 @ 75% OVERHEAD SQUATS METABOLIC CONDITIONING: 3 ROUNDS FOR TIME 200 M RUN 20 BOX JUMPS 15 THRUSTERS 105/70
DAILY WORKOUT 7.23.18
STRENGTH: EVERY 90 SECONDS FOR 10 ROUNDS 1 POWER CLEAN + 1 CLEAN METABOLIC CONDITIONING: 21-15-9 CALORIE ROW/ASSAULT BIKE REST 3 MIN 15-12-9-6-3 RING PUSH UPS GHD SITUPS
DAILY WORKOUT 7.20.18
STRENGTH: BACK SQUATS 1 X 5 @ 60% 1 X 5 @ 65% 2 X 5 @ 70% METABOLIC CONDITIONING: EMOM 21 MINUTES MIN 1: 10 RUSSIAN TWISTS MIN 2: 1 HEAVY CLEAN MIN 3: 6 D-BALL OVER SHOULDER 100/70
DAILY WORKOUT 7.19.18
STRENGTH: EMOM 10 MINUTE 1 SNATCH DEADLIFT + 1 LOW HANG POWER SNATCH INCREASE WEIGHT EACH ROUND METABOLIC CONDITIONING: 5 ROUNDS FOR TIME 12 ALTERNATING PISTOLS ( 6 EACH SIDE ) 12 CALORIE ROW 10 ALTERNATING DUMBBELL SNATCH ( 5 EACH SIDE ) 10 WALL BALLS 25/16
DAILY WORKOUT 7.17.18
STRENGTH: 15 MINUTE EMOM MIN 1: 3 CHIN UPS MIN 2: 5 RING DIPS MIN 3: 7 DUAL DB ROWS METABOLIC CONDITIONING: 1 ROUND FOR TIME 30 PULLUPS/15 CHEST TO BAR PULLUPS 21 SHOULDER TO OVERHEAD 135/95 400 M RUN 21 SHOULDER TO OVERHEAD 135/95 200 M RUN 30 PULLUPS/15 CHEST TO BAR PULLUPS
DAILY WORKOUT 8.3.2018
STRENGTH: FRONT SQUATS 1 X 5 @70% 1 X 5 @ 75% 1 X 5 @ 80% 1 X 5 @ 85% METABOLIC CONDITIONING: 3 MIN AMRAP 3 POWER CLEANS 115/80 3 FRONT SQUATS 3 PUSH JERKS 3 MIN REST 3 MIN AMRAP 3 POWER CLEANS 135/80 3 FRONT SQUATS 3 PUSH JERKS 3 MIN […]
DAILY WORKOUT 7.12.18
STRENGTH: EVERY 90 SECONDS FOR 7 SETS PAUSING POWER CLEANS KNEE LEVEL +MID THIGH + POWER POSITION 1 SECOND PAUSE AT EACH POSITION METABOLIC CONDITIONING: 1 ROUND FOR TIME 50 POWER CLEANS 185/135 OR 155/105 OR 135/95