___________________________________________________________ WORKOUT OF THE DAY STRENGTH Back Squat 5 X 5 w/ 5 Second Tempo 3 ROUNDS FOR TIME 30 Wall Ball 20/14 30 Alt Db Snatch 50/35 March Mobility Challenge 2:00 Couch Stretch/Bulgarian Split Stretch 2:00...
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WORKOUT OF THE DAY
30:00 WINDOW w/ PARTNER
1200M Row
6 ROUNDS - Relay (3 each)
8 Box Jumps 24/20
6 T2B
4 HSPU
1200M Row
AMRAP in remaining time, relay style
8 Box Jumps
6 T2B
4 HSPU
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___________________________________________________________ WORKOUT OF THE DAY “CHIEF” 5 CYCLES - AMRAP X 3 3 Power Cleans 135/95 6 Push-ups 9 Air Squats Rest 1 Min btwn cycles Restart AMRAP L2: 115/75 L1: 95/65 Log your scores on
___________________________________________________________ WORKOUT OF THE DAY OLY/SKILL Pause Push Jerk 3-3-3-3 Split jerk 2-2-2-2 FOR TIME “ANNIE” 50-40-30-20-10 DU Sit-ups ___________________________________________________________ LITE N' TITE 3 ROUNDS FOR TIME 15/10 Cal Bike 15 Devil’s Press 35/25 30 Air Squats 50 DU *18 MIN CAP FNISHER Foam Roll Log your...
___________________________________________________________ WORKOUT OF THE DAY EVERY 2:00 X 5 SETS 5 Front Squats (Add 5lb from last week) *Week 6 of 6 10 ROUNDS MIN 1: 8 Lat Burpee/Bar Max Front Squat 115/75 MIN 2:...
___________________________________________________________ WORKOUT OF THE DAY AMRAP X 22 400M Run 12 Power Snatch 75/55 6 OHS ___________________________________________________________ LITE N' TITE AMRAP X 17 6 Box Jumps 30/24 12 Alt Hang Db Snatch 24 GrassHoppers -Rest 3 Minutes- 3 SETS 8...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH 20 to Establish a 5 Rep Deadlift FOR TIME 12-9-6 Deadlifts 315/205 Bar Muscle-up Scaled: Jumping Bar MU/Burpee C2B/ burpee jumping C2B (no pull-ups) 185/135 12-9-6 DL 7-5-3 BMU ___________________________________________________________ BARBELL CLUB Snatch...
___________________________________________________________ WORKOUT OF THE DAY 3 SETS 10/10 Half Kneeling Db Press w/ tempo 20 Deadbugs w/ Medball 100’/100’ Single Arm OH Kb Carry IN TEAMS OF 3 AMRAP X 12 Max Cal Bike...
___________________________________________________________ CF/LITE N' TITE “MORRISSON” 50-40-30-20-10 Wall Ball 20/14 Box Jump 24/20 KBS 53/25 *35 MIN CAP *Scale: 10-20-30-40-50 ___________________________________________________________ BARBELL CLUB A.SNATCH Today's Best B. CLEAN/JERK Today's Best C. FRONT SQUAT Today's Best Log your scores on
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WORKOUT OF THE DAY
5 SETS
500M Row
*Rest 2 Min btwn Sets
*Decrease Split time each set, last set blind row
EXAMPLE:
1) 2:20
2) 2:10
3) 2:00
4) 1:50
5) Blind
Log your scores on