Workout of the Day

081418

Time Trial- 2k row SKILL: – rope climb – GHD sit up 5 rounds: 1-2 rope climbs 10 ghd sit ups 10 db clean and press

081318

Fitness: E2MOM 14: 5 kb/ db front squats @33X1 Competition: Front squat 6×3 @2XX1 Start at moderate set of 3 and build. For time: 800m run 40 wall balls 400m run 20 wall balls

081018

6 rounds @ moderate pace 200m run 12 step ups 24/ 20” 50 double unders -rest 1m- *goal is to maintain same time across all rounds.*

080918

STRENGTH/ SKILL: 4 rounds: 8 single arm DB bent over row @21×2 3 wall walks -rest as needed- AMRAP 15 20 (non alt) DB hang snatch 50/35 15 C2B pull ups 20 HRPU

080818

3RFT: 21 deadlifts 100/ 70kg 800m run ACCESSORY: with a partner, 3 rounds NFT: 5 partner glute ham raise 10 partner leg throws 20 synchronized plate hops

080718

STRENGTH 7 mins to establish heavy 5 rep strict press then… EMOM 10: 3 strict press (use same load as heavy 5 rep) AMRAP 7 7 hang power cleans 7 lateral burpees over bar

080618

Emom 28 Min 1: 45s Ring FLR Min 2: 15/ 12 calorie row Min 3: 45s KB fr rack hold Min 4: 4 kb clean + 4 kb presses

080318

AMRAP 21 21 sit ups 15 jumping MB squats 7 deadlifts 100kg/ 70kg

080218

Fitness: Every 2 mins for 14 mins: 5-8 DB/ KB clean Competition: Clean Build to a heavy triple *score is triple weight. EMOM 15 Min 1 12 walking lunges Min 2 30s bar hang Min 3 10 burpees

080118

E2MOM 14: 5 power clean and push jerks 4 rds- 45s pallof hold per side 8 dbl kb/ db strict press 8 box dips 12 db flye